2/4/6/8/10
Squat Clean Thruster 135/95
5/4/3/2/1
Shuttle Run
Skill:
2×3 Front Squat 50%
3×5 Squat clean 40%/50%/60%
Strength WOD
3×5 Front squat
3×10 Pistols
3×10 Weighted lunge 45/24
2/4/6/8/10
Squat Clean Thruster 135/95
5/4/3/2/1
Shuttle Run
Skill:
2×3 Front Squat 50%
3×5 Squat clean 40%/50%/60%
Strength WOD
3×5 Front squat
3×10 Pistols
3×10 Weighted lunge 45/24
60 Sit ups
40 Wall balls
25 Burpees (plate)
40 T2B
60 KB Swings
Stength WOD
3×5 Power Clean
3×1 Clean and Jerk (at last set of power cleans/scale as needed)
4×5 Box jump 40/30
400m Run
then
3 Rounds
15 Box jump 24/20
15 Hang clean 95/65
then
400m Run
then
3Rrounds
15 Front Squat
15 Ring push up
then
400m Run
Strength WOD
5×3 Overhead squat (take bar from the ground)
Grace
30 Clean and Jerk 135
Rest 5 min
Core WOD
15 Turkish get up (each arm) 53/35
100 Sit ups
Strength WOD
3×5 Deadlift 65%/75%/85%
5×6 Hanging leg raise
5×10 Good mournings
“Bradshaw“
10 rounds for time of:
21 Push press 95/65
21 Pull up
15 Burpees (bar hop)
15 Push press 115/85
15 Pull up
12 Burpees (bar hop)
9 Push press 135/95
9 Pull ups
9 Burpees
Stength WOD
Max one rep Front squat
Regional Team WOD Event 6
100 Double unders
50 Hand stand push ups
40 T2B
30 Shoulder to Overhead
90ft Walking lunge
This WOD can be completed as a individual or team of two
Strength WOD
One rep max Deadlift
15 EMOM (every minute on the minute)
3 Deadlifts 205/145
6 Push ups
9 Wall ball shots 20/14
Rest 1min
15 EMOM
9 Sit ups
6 Air Squats
3 Power cleans 155/95
Rest 1min
Core: Tabata plank/Tabata leg raise
Strength WOD Re-test week!!!!
Max strict press
“Blake“
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris
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