WOD

WOD

10 RFT
6 hang power clean(135/95)
9 push ups
12 overhead lunges (45/25)

 

No Surrender No Defeat

WOD

18 min AMRAP
12 wall balls (20/14)
9 burpee box jumps (24/20)
6 KBS (70/55)

Strength:

Deadlifts 3.3.3.3.3

WOD:

For Time
21-18-15-12-9-6-3 Sumo-deadlift high-pull 95/65
3-6-9-12-15-18-21 Pull ups

WOD

2 RFT
40 hollow body sit ups
30 Front squats 95/65
20 Push press 95/65
10 Thrusters 95/65

TRAIN INSANE OR REMAIN THE SAME

Strength

Sumo Deadlift

8×3 Work up to 1 heavy 3 rep max

WOD

Grace

Clean and Jerk 30 reps(135/95) for time

Grace will be judged by games standards or coach will no-rep you

All reps done from the grounds with no bounce

Head pull through at the top with arms locked

And done in 2 motions the clean followed by a jerk

WOD

30-20-10

Pull ups

Push ups

Ring rows

Calorie row

Sit ups

Only those who are willing to risk going too far can possibly find out how far one can go. ― T.S Elliot

WOD

“Bruck”

 

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

 

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

WOD

 

3RFT

15 Pull ups

25 Ball slams 30/20

35 KB SDHP 45/35

45 Sit ups