1 December 2015
Skill
Double
Unders Jumping Positions and Hand Position
WOD
EMOM 10
Min
Even- 10 T2B
Min
Odd- 30 Double Unders
Strength
Find
heavy 5 rep Deadlift
Skill
Double
Unders Jumping Positions and Hand Position
WOD
EMOM 10
Min
Even- 10 T2B
Min
Odd- 30 Double Unders
Strength
Find
heavy 5 rep Deadlift
Skill
Spend
time on Airsquat as group
WOD
Teams
of 2 for time
50
Push Press
One
partner must hold handstand against wall while other partner works. They can
switch when they want. Reps only count when partner is in some form of handstand.
Then
Run 800m together
75
FS
1
Person must hold plank position while other one works same concept as above
L3)95/65
L2)75/55
L1)45/35
Skill
Clean and Jerk
Hero WOD
Hammer
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of
Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st
Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of
Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb
exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna;
mother Dolores; and sister Doreen Scioneaux.
Five rounds, each
for time, of:
135 pound Power
clean, 5 reps
135 pound Front
squat, 10 reps
135 pound Jerk,
5 reps
20 Pull-ups
Rest 90 seconds between rounds
Score each round
Skill
Max Vertical
Jump
WOD
“Bye Bye Turkey”
1) 1X500M Row @
90% – rest 1:1
2) 1X500M Row
All Out – rest 1:1
3) 1X500M Row @
90% – rest 1:1
4) 1X500M Row
All Out – rest 1:1
5) 1X1000M Row
@ same pace as #1
Skill
Tabata Sit Ups
WOD
4 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees
Skill
Toes to Bar
WOD
30 Calorie Row
30 Wallballs (20lbs,
14lbs)
30 Toes to Bar
30 Deadlifts
(185lbs, 135lbs)
30 Burpee Box Jump Overs (24″,
20″)
30 Deadlifts
30 Toes to Bar
30 Wallballs
30 Calorie Row
Skill
Max Broad Jump
Strength
Work up to heavy triple on BS
Then
3x Sled Push down and back at body weight
(Sled=90#)
Work=Rest
Skill
5 sets of
L3-6 TTB, 6 C2B
L2-6 KTE, 6 C2B
L1-10 Kneeups 5
self assisted Pullups
WOD
Work to heavy 1 clean with a 3 sec pause
below the knee
Spend time on good positions
Skill
Rowing EMOM 6 (14 cal/10cal)
WOD
3 rounds for time of:
Row 500 meters
21 burpees
95-lb. thrusters, 12 reps
L3)95/65
L2)65/55
L1)45/35
Strength
Work to a heavy
1 Power clean
2 Hang Squat clean (1 from Hip, 1 from
Knee)
WOD
5 Shuttle runs
in parking lot broken into quarters
(1/4, ½, ¾,
full parking lot)
Rest = work
Record five
times, attempt to pace all within 5 seconds