RX
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Skill Work
Post-workout
8 sets:
:20 plank hold
:10 rest
RX
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
INTERMEDIATE
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
BEGINNER
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
“Nate”
Hero WOD
RX
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
INTERMEDIATE
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
BEGINNER
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
RX
3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell
INTERMEDIATE
3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell
BEGINNER
2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell
Straight into…
2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell
Skill Work
Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.
RX
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
INTERMEDIATE
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
AND/OR CHOOSE YOUR OWN ADVENTURE
RX
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
INTERMEDIATE
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms
Skill Work
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
RX
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
INTERMEDIATE
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
BEGINNER
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
Skill Work
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
RX
AMRAP 10:
8/10-cal row
8 handstand push-ups
INTERMEDIATE
AMRAP 10:
8/10-cal row
4 handstand push-ups
BEGINNER
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
As we honor our Veterans today, please remember those who are still fighting demons you can’t imagine.
Senior Chief Petty Officer Chad Wilkinson was born into the Navy. Both his uncle and father were SEALs (before his dad became a Marine One helicopter pilot) and Sara says it was what Chad was born to do. As a fellow military kid he, with his two brothers and sister, grew up on bases and he ultimately graduated from Camp Lejeune HS. After a year at UCF, Chad enlisted in the Navy and successfully completed BUD/S. After three deployments with SEAL Team Eight, Chad left service for almost three years. He re-entered and (as Sara recounts) rejoined and was selected to join SEAL Team Six out of VA Beach. Among many deployments in Afghanistan, Iraq and various places in Africa, Chad served for 21 years and was the recipient of the Silver Star. Chad was on active duty in Virginia Beach when he died by suicide on October 29, 2018.
CHAD 1000X
// Partner
RX
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
INTERMEDIATE
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.
BEGINNER
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.
Skill Work
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
Half Open 20.1
RX
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
INTERMEDIATE
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
BEGINNER
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
RX
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
BEGINNER
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
Skill Work
Pre-workout
3 sets:
10-20 GHD sit-ups
– Rest as needed.
RX
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
INTERMEDIATE
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.
BEGINNER
3 rounds for time:
300-m run
16 walking lunges
HEAVY DAY
RX
5 sets of the complex for load:
3 squat cleans
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
RX
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
INTERMEDIATE
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up
BEGINNER
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups
Skill Work
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
Heavy Day
RX
For load:
3-3-3-3-3-3-3
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
5-5-5-5-5-5-5
Back squat
RX
5 x 4:00 rounds:
30 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
INTERMEDIATE
5 x 4:00 rounds:
20 Russian KB swings (35/53 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
BEGINNER
4-5 x 4:00 rounds:
12 Russian KB swings (18/26 lb)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.
RX
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats
INTERMEDIATE
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats
BEGINNER
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats
Skill Work
Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
Partner WOD
RX
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
INTERMEDIATE
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.
BEGINNER
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.
Heavy Grace
// Benchmark
RX
For time:
30 clean and jerks (155/225 lb)
INTERMEDIATE
For time:
30 clean and jerks (105/155 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
Skill Work
Pre-workout
3 sets:
7 deadlifts
– Build to workout weight or slightly over.
Diane
// Benchmark
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:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)
Karen
// Benchmark
RX
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
For time:
150 wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
For time:
75 wall-ball shots (6/10 lb) (9/10 ft)
Skill Work
Post-workout
8 sets:
:20 weighted sit-ups
:10 rest