My Hero
Tillman
Complete 7 rounds for time:
315 lbs Deadlifts – 7 reps
200m Shuttle sprint – 1 reps
Pull Ups – 15 reps
*Rest 45 seconds between rounds
Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.
“Extra Collin”
W/Partner
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 18 reps
18 Box jumps, 24 inch box (alternating w/partner)
95 pound Sumo deadlift high-pull, 18 reps
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Block Strength
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build over the course of the six sets.
12min emom
Odd min: 2 hang power snatches
Even min: 40sec hand stand hold
-Rest-
“Randy”
75 Power snatches 75/55
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Block Strength
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
“Omar”
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
*Murphed? scale thruster to push press
Skill: Sdlhp 2/2/2/2/2
Block Strength
Five sets of:
Front Squat x 2 reps
Rest as needed
Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95
Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.
Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.
Recipe adopted from www.myrecipes.com
“Carse”
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean (If you did Murph scale power clean)
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
Block Strength
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
Every minute, on the minute, for 20 minutes:
2 Power Cleans (heavy load whole time)
W/Partner
20 Push-ups
Row 500m
20 Push-ups
20 Power cleans
Row 500m
20 Push-ups
20 Power cleans
20 Kb Swings
Row 500m
20 Push-ups
20 Power cleans
20 Kb swings
20 Front squats
Row 500m
Rx 135/95
30 Double-unders
50m Overhead plate carry (45)
9 Overhead Squats 145/105
Skill: Strict press 3/3/3/3/3
Block Strength/Recovery Day
Row: 5k
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Run 1mile
5 Rounds
11 Deadlifts 155/105
11 Toes 2 bar
Then w/remanning time
Max reps C2b pull-ups
Rx+ 175/120/Ring Muscle-ups
Skill: Hang power clean 4/4/4/4/4
Block Strength
. 2 pos cleans: 1 mid thigh (launch), 1 floor. work up to 65%x1+1, 70%, 75% for 3 sets.
. rack jerks behind neck: work up to a heavy single within 7 reps.
clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!
sit ups x 100
pull ups strict: 25
7 Hr Burpees
8 Goblet squats 70/44
9 Box jump overs 24/20
Skill: Cluster 2/2/2/2/2/2
Block Strength
For time:
Handstand Walk 250 feet
Time cap: 3 minutes
Rest until the clock reaches 5:00, and then…
Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets
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