100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Skill: Run 800m/Rest 1min/Row 1k

9 Wall ball shots 20/14

6 Toes 2 Bar

18 Double-unders

6 Power cleans 105/75

9 Kb Swings 70/44

Sprint 100m

-Rest 1min-

30 Box jumps 24/20

Then

“Diana”

21/15/9

Deadlift 225/155

Handstand push-ups

Then

30 Box jumps 24/20

Skill: Power clean + Squat clean (8 Sets)

 

27 Fronts Squat 95/65

Run 400m

21 Fronts Squat 95/65

Row 500m

15 Fronts Squat 95/65

Run 400m

9 Fronts Squat 95/65

Row 500m

Skill: Back Squat 5/5/5/5/5

5 Rounds

10 Chin ups

10 Burpee Bar hops

10 Bent over rows 135/95

Core Tabata: Hollow rocks/Plank-hold/R-twists

Block Strength/Recovery Day

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.

Row: 4k

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

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.

Skill: PUSH Jerk 2/2/2/2/2 (Work up to a heavy double)

Block Strength

Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds
Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

 

Three rounds for time of:

8 Split snatch, alternating legs (115 / 75lbs)

7 Bar muscle-ups (Scale: 14 Pull-ups)

Run 400 meters

Skill: Squat Snatch 2/2/2/2/2

Block Strength

Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

20-Minutes of Static or Passive Stretching

40 Power Cleands 95/65

20 Pistols (alt)

50 Shoulder to Overhead 95/65

20 Pistols (alt)

60 Deadlifts 95/65

20 Pistols (alt)

Skill: Strict Press 5/4/3/2/1/1/1/1

Block Strength

Every minute, on the minute, until you miss the same weight twice…
Snatch x 1 rep

Men’s Loading (in lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305
Women’s Loading (in lbs): 95, 105, 115, 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200
“Amanda”
Complete rounds and 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (135/95 lbs)

3 Rounds

5 Thruster 125/85

5 Burpee Box jump overs 24/20

Then

100m run w/slam ball 50/30

*Wod will be 3 cycles

Skill: Every 90sec for 15min (10 sets) Power clean+Front squat+Jerk

Block Strength

Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Sets 6-8 – 85% x 3 reps

 

Min 0-4

Run 300m

Max C2b Pull-ups

Min 4-8

Run 300m

Max Hang power cleans 155/105

Min 8-12

Run 300m

Max Ring dips

Min 12-16

Run 300m

Max Front squats 155/105

Skill: Cluster 2/2/2/2/2/2/2

Block Strength/Recovery Day

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.

Row: 4k