Strength: EMOM 15 from the rack
Strict Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1
*Try to add weight each rep; rest as needed. Record heaviest successful weight.
WOD:
10-8-6-4-2
Tire Flips for time
25m sled push between rounds
3(45’s)/3(25’s)
"Friends and Family WOD"
5 Rounds 4 Time:
200 m run
20 Wallballs
20 Med Ball Overhead Alternating Lunges
L3: 20 reps 20 reps 20/14
L2/L1: 15/15 reps scale
F&F: 10 reps/10 reps
WOD Part A:
In 20 min, build to today’s 1RM Thruster from the floor.
WOD Part B:
For time, at 75% of today’s 1RM Thruster
5-4-3-2-1
Thrusters
Bar Muscle Ups
L3: as written
L2: 2:1 CTB Pull-ups/ Pull-ups
L1: 2:1 Ring Rows
HERO WOD “Small”
3 Rounds for time of
Row 1000
50 Burpees
50 Box Jumps
Run 800
L3: 24/20 as writen
L2: 30 Burpees/30 Box Jumps
L1: 20 Burpees/20 Box Jumps
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
WOD: Complete (5) 5 minute rounds, recording each round time. For example 3:45/3:50/3:55/3:56:4:01 Your rest is the remainder of time in your 5 min.
Round 1:
12/10 Cal Assault bike
10 thrusters
8 Burpee Box Jump Overs
Round 2:
12/10 Cal Rower
10 thrusters
8 Burpee Box Jump Overs
Round 3:
200 m sprint
10 thrusters
8 Burpee Box Jump Overs
Round 4
70 Double Unders/SU
10 thrusters
8 Burpee Box Jump Overs
Round 5
12/10 Cal Assault bike
10 Thrusters
8 Burpee Box Jump Overs
L3: 115/75
L2: 75/55 6 BBJO
L1: Scale 8 thrusters/ 6 BBJO
Skill: Kipping Ring Muscle Up
L3: Work on catching as high as possible in turnover. 3×2
L2: Practice jumping ring muscle ups 6×1
L1: Banded transitions
5×2
WOD:
“Running Amanda”
800 meter run and then…
9-7-5
Ring Muscle up
Squat Snatch
And then…
200 meter sprint plus any penalty meters
Add 100 meters to last run for any failed rep (muscle up or squat snatch)
L3: 135/95
L2: 115/75; Jumping ring muscle up; CTB + Ring Dip
L1: Scale
WOD:
w/ a partner
1000m row
200 double unders
100 Bench Press
100 Kettlebell Swings
100 Goblet Squats
200 Double Unders
1000m row
Split reps evenly between partners.
Bench:
L3: 135/95
L2: 115/75
L1 Scale
Goblet Squats/KB Swings
L3: 2/1.5
L2: 1.5/1
L1: Scale
Suggest 1.5/1 for single unders and double unders
WOD: Regionals Event 1
1200m run
Followed by
12 Rounds
4 SHSPU
8 CTB
12 Squats
L3: w/ weight vest 20/14
L2: No vest/ scale to pike HSPU/ pull-ups
L1: Scale
*25 min cap
WOD:
Part A:
Build to today’s 2- rep heavy deadlift
Part B:
@75% of todays 2RM
Complete the following for time:
AMRAP 8
8 Deadlifts
16 Wallballs
2 Rope Climbs
L3: 30/20
L2: 20/14
L1: Scale
WOD:
4 Rounds 4 Time
30 Pushups
20 Front Squats
20 Push Press
30 GHD Situps
L3: 115/75
L2: 95/65 GHD/ABmat hybrid.
L1 Scale
*35 min cap
