100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Skill: Run 800m/Rest 1min/Row 1k
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
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