RX

AMRAP 20:
15 toes-to-bars
10 DB power cleans (35/50 lb)
800/1,000-m C2 bike

INTERMEDIATE

AMRAP 20:
15 knees-to-armpits
10 DB power cleans (20/35 lb)
800/1,000-m C2 bike

BEGINNER

AMRAP 20:
10 hanging knee raises
10 DB power cleans (10/15 lb)
800/1,000-m C2 bike

SKILL WORK

Post-workout:
3 sets:
:20 C2 bike sprint for calories
– Rest 2:00 between sets.

“Lynne”

RX

5 rounds for max reps:
Body weight bench presses
Pull-ups in a single set
– Rest as needed between rounds.

INTERMEDIATE

5 rounds for max reps:
3/4 body weight bench presses
1:00 pull-ups
– Rest as needed between rounds.

BEGINNER

5 rounds for max reps:
1/2 body weight bench presses
1:00 ring rows
– Rest as needed between rounds.

SKILL WORK

Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders

RX

For time:
10-20-30-40-50:
Single DB lunges (35/50lbs)
Double-unders
Sit-ups

INTERMEDIATE

For time:
10-20-30-40-50:
DB lunges (20/35lbs)
Double-unders (seconds)
Sit-ups

BEGINNER

For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups

RX

7 sets for load:
3 deadlifts

INTERMEDIATE

Same as RX’d

BEGINNER

5 sets for load:
5 deadlifts

SKILL WORK

Post-workout:
3 rounds for reps:
1:00 GHD hip and back extensions
1:00 rest

RX

On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups

INTERMEDIATE

On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
5 ring dips
5 bar muscle-ups

BEGINNER

On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 jumping ring dips
5 single-arm ring rows/arm

“Ellen”

RX

3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)

INTERMEDIATE

Same as RX’d

BEGINNER

2 rounds:
50 thrusters (35/45 lb)
50 KB swings (26/35 lb)

Skill Work

3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm

Reminder; Starting tomorrow morning at 0830 we will begin the 24 hour TEAMWORK Challenge benefitting the Navy SEAL Foundation.

One Hero WOD every hour on the half hour for 24 hours.

They have bled for you. Click here to support them.

RX

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

EMOM 8:
3 push jerks

RX

2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees

INTERMEDIATE

2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (55/75 lb)
25 burpees

BEGINNER

2 rounds for time:
75 single-unders
25 shoulder-to-overheads (35/45 lb)
15 burpees

RX

For time:
30 clean and jerks (95/135 lb)

or

For time:
30 snatches (95/135 lb)

INTERMEDIATE

For time:
30 clean and jerks (65/95 lb)

or

For time:
30 snatches (65/95 lb)

BEGINNER

For time:
30 clean and jerks (35/45 lb)

or

For time:
30 snatches (35/45 lb)

SKILL WORK

3 sets:
20 GHD sit-ups
20 seated leg lifts

SKILL WORK

4 sets:
5 push presses
– Build to a heavy set of 5-reps.

RX

AMRAP 5:
10/15 calorie row
10 push-ups

Rest 5:00

AMRAP 5:
10/15 calorie row
10 push-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 5:
7/10 calorie row
10 push-ups

Rest 5:00

AMRAP 5:
7/10 calorie row
10 push-ups

“20.2”

RX

AMRAP 20:
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders
– Use two DBs.

INTERMEDIATE

AMRAP 20:
4 DB thrusters (20/35 lb)
6 knees-to-armpits
:30 double-unders
– Use two DBs.

BEGINNER

AMRAP 20:
4 DB thrusters (10/15 lb)
6 hanging knee raises
24 single-unders
– Use two DBs.

RX

EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

INTERMEDIATE

EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips

BEGINNER

EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

SKILL WORK

3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.

SKILL WORK

EMOM 10:
2 hang power cleans

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

RX

2 rounds for time:
800-m run
50 jumping lunges

INTERMEDIATE

Same as Rx’d

BEGINNER

2 rounds for time:
400-m run
30 walking lunges

SKILL WORK

3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)

Today we Honor and Remember Senior Chief Special Warfare Operator Navy SEAL Chad Michael Wilkinson.

Chad took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

RX

For time:
1,000 weighted box step-ups (35/45 lb) (20 in)

INTERMEDIATE

For time:
1,000 weighted box step-ups (20/30 lb) (20 in)

BEGINNER

For time:
500 unweighted box step-ups (20 in)

RX

For time:
800/1,000-m row
100-m sandbag carry (70/100 lb)
800/1,000-m row
20 KB turkish get-ups (35/53 lb)
800/1,000-m row
100 air squats

INTERMEDIATE

For time:
800/1,000-m row
100-m sandbag carry (50/70 lb)
800/1,000-m row
20 KB turkish get-ups (26/35 lb)
800/1,000-m row
100 air squats

BEGINNER

For time:
600/800-m row
100-m sandbag carry (30/50 lb)
600/800-m row
10 KB turkish get-ups (18/26 lb)
600/800-m row
50 air squats

“Diane”

RX

For time:
21-15-9:
Deadlifts (155/225 lb)
Handstand push-ups

INTERMEDIATE

For time:
21-15-9:
Deadlifts (125/185 lb)
12-9-6:
Handstand push-ups

BEGINNER

For time:
21-15-9:
Deadlifts (95/135 lb)
Pike push-ups

SKILL WORK

Build to a heavy 5-rep deadlift

SKILL WORK

Every 1:30 x 6 sets:
6 DB thrusters

RX

AMRAP 12:
400-m run
8 DB squats (35/50 lb)
30 double-unders

INTERMEDIATE

AMRAP 12:
400-m run
8 DB squats (25/35 lb)
15 double-unders

BEGINNER

AMRAP 12:
200-m run
8 DB squats (15/25 lb)
30 single-unders

RX

Every 2:00 for 3 sets:
1 bench press

Every 2:00 for 3 sets:
3 bench presses

Every 2:00 for 3 sets:
5 bench presses

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

On an 8:00 clock:
8 barbell bent over rows
– Build to a heavy set.