Rest Day
Teams of 4 200 Cal Row
200 Pull-ups
1 mile Run**
200 Push-ups
200 Cal Row
*one person works at a time/one person in a static hold/2 people rest
**Run together with one odd object
"Kelly" 5 rounds
400m Run
30 Box Jumps
30 Wallballs
Open Gym -or-
Suggested WOD
For time
50 Jumping Lunges
50 Pull-ups
50 Push Press (95/65)
50 Hip Extensions*
50 Burpees
*Sub Good Mornings with an empty barbell
A. Deadlift 10-10-10
B. 3 rounds
50 Double unders
25 Wallballs (20/14)
15 HSPU
5 Cleans (205/145)*
*Power or Squat
A. Work up to a heavy complex 2 Power Cleans + 1 Push Jerk + 1 Split Jerk
B. For reps
Tabata T2B
1 min rest
Tabata KBS (1.5/1)
1 min rest
Tabata Box Jumps (24/20)
1 min rest
Tabata Plank Hold
A. For time 21 Thrusters (95/65)
400m Sprint
rest 3 min
15 Thrusters (115/80)
400m Sprint
rest 3 min
9 Thrusters (135/95)
400m Sprint
rest 3 min
6 Thrusters (155/105)
400m Sprint
3 Thrusters (185/125)
400m Sprint
Rest Day
Partner WOD 800m Run
100 SDHP (1.5/1)
800m Run
150 KBS
800m Run
100 Goblet Squats
800m Run
"Glen"
30 Clean & Jerk (135/95)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
Fair Winds and Following Seas Brother Bub!
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
For those of you who do not know, this is their story.
RIP Ambassador Chris Stevens, Sean Smith, SEAL Tyrone Woods & SEAL Glen Doherty.
Open Gym -or-
Suggested WOD
4 rounds
21 Wallballs (20/14)
18 cal Row
15 Box Jumps (24/20)
12 DB Snatch (50/35)
A. Jerk 3-3-3-3-3
B. 5 min AMRAP
5 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
5 C2B Pull-ups
A. Hang Power Snatch 1 RM
B. 3 rounds
400m run
10 Hang Power Snatch (115/80)
A. Back Squat Find a heavy 1 RM
B. 15 min EMOM
min 1: 50 Double-unders
min 2: Max Sit-ups
min 3: Back Squats @ 70% today's 1 RM
Trying something different today for scoring; tally total reps completed each "round" then post TOTAL points per "round." A round consists of 50 Double-unders + Sit-ups completed + Back Squats completed.
Partner WOD 20 min AMRAP
*Partners alternate full rounds
5 front squats (185/125)
15 Lateral hops over the bar
200m Run
A. For time 4 rounds
400m Run
2 rounds of "DT" 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Open Gym -or-
Suggested WOD
4 rounds
400m Run
25 AbMat Sit-ups
Farmer's Walk 100m (50/35 in each hand)
A. Heaving Snatch Balance 1 RM
B. 27-21-15-9
Calorie Row
KBS (1.5/1)
OHS (75/55)
A. Deadlift 5 RM
B. 10 rounds
10 Burpees
10 Pull-ups