Strength/Skill: 3 rounds of 10 GHD Sit-ups and 2 wall walks
WOD: 3 rounds
5 power snatches (@75% of max)
Run 300m
1 min max burpees
Rest 2 mins
Rest Additional 3 minutes
3 rounds:
20 front rack lunges (135/95)
Row 1 min
Rest 1 min
Back Squats 3-3-3-3-3 and complete 3 broomstick jumps between sets
WOD: Every 2 minutes until failure
* Men start with 20 calories and women 14 calories
* add 2 calories every 2 minutes until failure
* scale start calories as needed
Strength/Skill: 6×3 snatches and 8 double pump ring rows between sets
WOD: 5RFT
15 air squats
7 burpees
5 pull-ups
trength/Skill: 6×3 clean and jerks and 10 DB front squats between sets
WOD: Every 75 seconds until failure
5 wall balls
5 box jumps
*add one rep to each every 75 seconds.
Strength/Skill: Work on ANY gymnastics movements (pull ups, push ups, muscle ups, handstands, etc)
WOD: 30-20-10
Back Squats (115/75)
Sit Ups
Ball Slams
400m Run on the (-) sp after the 30s and 20s only
Strength/Skill: 5×5 barbell bent over rows and 10 skull crushers between sets
WOD: EMOM for 16 mins
Mins 0,4,8,12 – 50 DUs
Mins 1,5,9,13 – 15 push ups
Mins 2,6,10,14 – 100m run
Mins 3,7,11,15 – 10 pull ups
Strength/Skill: Seated good mornings 15-15-15 and lateral monster walks 10-10-10
WOD: “DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
12 deadlifts (155/95)
9 hang power cleans
6 jerks
Strength/Skill: 5×5 Bench Press and 10 partner leg throws between sets
WOD: 4 RFT
10 DB push presses (40/30)
10 burpees
20 lateral jumps
Strength/Skill: 3010 Front Squats 10-10-10 and 10-10-10 Snatch grip RDL
WOD: 21-15-9
Power Cleans (135/95)
Box Jumps (24/20)
Strength/Skill: Thrusters 5×3 and 10 DUs or attempts between sets
WOD: 3RFT
500m row
400m run
Rest 2 mins