set of 4 beginning @ 70%
set of 3
set of 2
set of 3
set of 4
increase load each set if able
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female: 85 lbs / 35 lb KB / 20″ box
Sunday Scaries
20 Minute Cap
3 Rounds
200m Farmers Carry 50/35
400m Run or 30/21 Cal Bike
400m Row
Weekend Warrior
2 Person Teams
40 Minute Cap
200 Double Unders
20 Thrusters 135/95
30 Burpee Box Jumps 24/20
500m Row or 25/18 Bike
30 Thrusters 115/85
30 Burpee Box Jumps 24/20
500m Row or 25/18 Bike
40 Thrusters 95/65
30 Burpee Box Jumps 24/20
1000m Row or 50/35 Bike
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Zig Zag
20 Minute AMRAP
AMRAP 20:
2 Sumo DL High Pulls 95/65
2 Calorie Row
2 Air Squats
4 Sumo DL High Pulls 95/65
4 Calorie Row
4 Air Squats
…
Up By 2’s Until Finish
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
35 Minute Time Cap
5 Minutes to warmup to EMOM Weight then 3 reps every minute for 12 minutes
15 Minute Time Cap
6 Rounds
8 Power Snatches 115/85
8 Lateral Burpees
WOD last completed August 1st
Complete in 20 min beginning at 75% or greater
Open Concept
5 Minute AMRAP
1000m Row
Max Wall Balls 20/14
Rest 5 minutes
4 minute cap on Rower. 1 rep penalty for every 10 meters not completed.
Open Concept – Part II
5 Minute AMRAP
50 Wall Balls 20/14
Max Meter Row
2 minute 30 second cap on wall balls to give athletes at least half the time on the rower.
10 meter penalty per wall ball not completed.
Grand Slam
20 Minute Cap
5 Rounds
10 Strict Press 75/55
20 Slam Balls 20/15
Out N’ About
2 Person Team
40 Minute Cap
50/35 Cal Row
100 Double Unders
50 American KB Swings 53/35
100 Push Press 95/65
50 Front Squats 115/85
100 Ball Slams 20/15
50 Power Cleans 135/95
100 Wall Balls 20/14
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