5 rounds for time:
200-m run
10 strict handstand push-ups
5 rounds for time:
200-m run
10 pike push-ups
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)
Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
// Benchmark
21-15-9 reps for time of:
Thrusters (65/95 lb)
Pull-ups
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups
Post-workout
Accumulate:
3:00 plank hold
On this day, 21 years ago, October 15, 2003, while escorting US Diplomats to a meeting in the Gaza Strip for the purpose of interviewing students for Fulbright Scholarships, my Team was hit by an IED just past the point of entry into the Gaza Strip. This was a cowardly attack planned and executed by Hamas.
I lost three Brothers that day:
John Eric Branchizio, United States Navy.
John Martin Linde, Jr., United States Marine Corps.
Mark Thadeus Parsons, OGA.
Save my place Boys, I'll see you when I get there. In the Halls of Valhalla.
Post Script
Months later, the individual who planned the attack met his end in a most appropriate manner.
AMRAP in 30
10 Burpee Pull-ups
15 Kettlebell Swings (35/53)
20 Kettlebell Box Step-Overs (35/53)
200m Farmer’s Carry (35/53)*
*Use two Ketlebells of different weight
And push hard. There are my Boys.
Pre-workout:
EMOM 9:
1 deadlift
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Same as Rx’d
Same as Rx’d
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
Same as Rx’d
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
AMRAP 12:
25/36 cal on any machine
72 double-unders
AMRAP 12:
20/28 cal on any machine
50 double-unders
AMRAP 12:
12/17 cal on any machine
50 single-unders
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
For time:
100 hang power snatches (45/65 lb)
100 push presses (45/65 lb)
100 sumo deadlift high pulls (45/65 lb)
100 front squats (45/65 lb)
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Like her cousin Annie, Athletes will finish one movement before moving on to the next.
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
For load:
3-3-3-3-3
Deadlift
Same as Rx’d
For load:
5-5-5-5-5
Deadlift
Pre-workout
EMOM 5:
5 tempo wall-facing squats
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total push-ups.
Benchmark
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses
For time:
3,000-m row
For time:
2,000-m row
AMRAP 12:
Max meters on the rower
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Hero WOD
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees