22378 Three Notch Rd., Unit B (behind Aireco)
Lexington Park, Maryland 20653
Pull Up 5 x 4
Advanced: 5 x 4 Weighted/Strict Pull-Up Intermediate: 5 x 4Pull-Up Negative/Kipping/
ButterflyBeginner: 5 x 4Pull-Up Progressions (Jumping, Assisted, Negative)
For Time: 20 Thrusters (115/75)1 Rope Climb 400m Run 15 Thrusters (115/75)2 Rope Climbs 400m Run 10 Thrusters (115/75)3 Rope Climbs 400m Run
L2: 95/65 Thruster/3:1 Rope Jump/Tuck
L1: Scale as necessary
Paddle Board WOD! NAS Patuxent River, Beach House!
Partner WOD - Teams of two
Two rounds for time:
40 Synchronized Paddleboard OHS30 Synchronized Burpee Over Board/Paddle20 Synchronized Weighted Sit Ups 35/2510 Synchronized Partner Push-ups Partner 1-600M Weighted Carry 35/25Partner 2-PaddleboardThen partners swap weighted carry and paddleboarding.
Strength:Front Squat 2-2-2-2-2WOD: 4 Rounds for time500m Row400m Run
SkillDouble Unders:30 on/ :30 off for 4 minWODFran21-15-9Thruster Pull-upsL3: 95/65L2: 75/55, Asst. PUL1: 45/35, Ring RowsROM WOD“Reason Minus Excuses”
Strength: Back Squat2-2-2-2-2-2
WOD: 7 x 2-minute rounds of:20-cal. rowMax rep GHD sit-ups
There is no rest between rounds.
Score is total number of sit-ups.L2: 16 cal/ABMAT SUL1: 5x 2min rounds 12 cal/ABMAT SU
U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh
AMRAP 305x 275-lb. deadlifts13 push-ups9 box jumps, 24”L2: 225/155, 24/20L1: 155/95, 20/12
Strength:3x10 Hammer strikes on tire (alternate side every two strikes)WOD5 Rounds for time:20 KBS10 TTB5 Tire flipsL3: 2/1.5L2: 1.5/1, knee to elbowL1: 1/0.5, knee ups, leg lifts, or V-ups
Balance beam walks, forward and backward
Regionals Event 6
4 rope climbs
3 rope climbs
2 rope climbs
L3: 155 lb./105 lb.
L2: 3:1 jumping rope grab+knee up, 115 lb./75 lb.
L3: 2:1 rope climbs, lying to standing, 65 lb./45 lb.
5 Rounds For Load
One Round=7 Unbroken Sets (35 reps) of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
5 movements x 7 sets unbroken = 1 round
Increasing weight each round and rest as needed between each round.
Score is max weight used for your 5th unbroken round.
Strength3 rounds NFTAlternating single arm DB/KB overhead parking lot walks
WODRun 5KL2: Run 1 mile, rest 5 min, Run 1 mileL1: Run 800m, rest 4 min, Run 800m, rest 4 min, Run 800Unable to run = 3x running distance on Assault bike (5K=9.3 miles)
Strength5x3 - 3 sec. pause Front Squat
WODTwo rounds for AMRAP 5 minutes of rowing5 minutes of push presses
No rest btwn exercises. Score is total meters/reps L3: 115 lb./85 lb.L2: 95 lb./65 lb.L1: 45lb./35 lb.
50 box jump overs
L3: 225 lb/ 155 lb DL and 24/20-in. box.
L2: 185/125 lb, 24/20
L1: 115/95 lb, 2xSU, knee ups, 20/12