Broomstick Mile *Perform all movements except run with PVC
400m Run
50 Back Squats
50 Front Squats
50 OHS
400m Run
50 Shoulder Press
50 Push Press
50 Push Jerks
400m Run
50 Hang Power Cleans
50 Hang Power Snatch
400m Run
A. Muscle-up Technique Practice
B.
"Amanda"
9-7-5
Muscle-ups
Snatch (135/95)
A. 10 min EMOM
1 Power Clean +
3 Front Squats +
1 Jerk
B.
Air Force WOD
20 Thrusters (95/65)
20 SDHP
20 Push Jerks
20 OHS
10 Front Squats
*4 Burpees EMOM Starting with Burpees.
A. 10-10-10
Deadlift
B.
9 min AMRAP
3 HSPU
5 Ring Dips
7 Pull-ups
A. 3-3-3-3-3
Back Squat
B.
50 KBS (1.5/1)
600m run
30 T2B
rest 2 min
40 KBS
400m run
20 T2B
rest 2 min
30 KBS
200m Run
10 T2B
A. 1RM Press
B.
5 rounds:*
3 min AMRAP
3 Push Press (135/95)
6 Push-ups
9 Air Squats
*rest 1 min between rounds.
Rest Day
"Pet Rock" 400m Run*
125 Sit-ups
100 Air Squats
75 Push-ups
50 Pull-ups
400m Run*
*Both partners run at the same time. One holds the "rock" (a 1 Pood Kettlebell). One person works while the other holds the "rock." If it touches the ground there is a 10 Burpee penalty for the pair.
"Tommy Mac" 12 Burpees 12 Thrusters (F – 75lb / M – 115lb) 12 Burpees 12 Power Snatch (F – 75lb / M – 115lb) 12 Burpees 12 Push Jerks (F – 75lb / M – 115lb) 12 Burpees 12 Hang Squat Clean (F – 75lb / M – 115lb) 12 Burpees 12 Overhead Squat (F – 75lb / M – 115lb) 12 Burpees 12 Thruster (F – 75lb / M – 115lb) 12 Burpee 12 Power Snatch (F – 75lb / M – 115lb) 12 Burpees 12 Push Jerks (F – 75lb / M – 115lb) 12 Burpees 12 Hang Squat Clean (F – 75lb / M – 115lb) 12 Burpees 12 Overhead Squats (F – 75lb / M – 115lb)
Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
A. 2 RM Jerk
B.
10 min AMRAP
4 Deadlifts (275/185)
100m Sprint
C.
Bottom-to-Bottom Tabata Squats
For time 1 mile Run
90 Air Squats
80 Double unders
70 Push-ups
60 AbMat Sit-ups
50 Wallballs (20/14)
40 Split Squat jumps*
30 Box jumps (24/20)
20 Burpees
1Km Row
*40 each side
**Rx + wear a weight vest
A. 3-3-3-3-3
Front Squat
B.
For time
15 OHS (135/95)
15 C2B Pull-ups
15 Squat Snatch
15 C2B Pull-ups
15 Front Squat
15 C2B Pull-ups
15 Squat Cleans
15 C2B Pull-ups
A. 3RM Power Clean
B.
For time
30 Power Cleans (155/105)
30 Bar Facing Burpees
30 Box Jumps (30/24)
Rest Day
Partner WOD 400m Run (together)
100 Deadlifts (135/95)
100 T2B
100 OH Walking Lunge (45/25)
100 Sandbag Cleans
400m Run (together)
Due to a schedule conflict we're going to cancel the 12:30 WOD. So, come join us at 9:00am!
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"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Due to a schedule conflict we're going to cancel Friday's 12:30 WOD. So, come join us at 9:00am!
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A.
Power Snatch
1RM
B.
17 min AMRAP
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)
A. Push-Press
3-3-3-3-3
B.
3 rounds:
10 Bar Muscle-ups
30 Wall balls (20/14)
50 Doubleunders
A. Deadlift
5-5-5
B.
2 rounds:
500m Row
rest 2 min
400m Run
rest 2 min
A. OHS
5RM
B.
27-18-9 reps for time:
Back Squat (225/155)
Burpee Box Jump (20/24)