WOD

Strength

Weighted chin-ups

5×5

WOD

20 min AMRAP

10 shoulder to OH 135/95

10 chin-ups

10 burpees

WOD

“Powerdrill”

5 RFT

·         5 HSPU

·         10 Power Clean (135/95)

·         15 Burpees

·         20 KBS (55/35)

·         25 Wallballs (20/14)

Rest 3 min. between rounds

Strength:

Strict Press 5-5-3-3-1

WOD:

“Tabata Something Else”

·         Pull-ups

·         Push-ups

·         Sit-ups

·         Squats

Cash Out: Body Weight Sled Push: 2 lengths x 5 (for example, if you weigh 100lbs, put 100lbs on the sled)

WOD

Death by Clean & Jerk”

OTM Clean & Jerk (135/95) [3,2,1, go: 1 clean &jerk…when the clock hits 1 min: 2 clean & jerks, rest until the clock hits 2 min then 3 clean & jerks, etc until failure (failure meaning you do not finish your # in the minute-always finish your round)]

Rest 3 min then

7RFT

·         7 K2E

·         14 Pushups

·         21 Squats

Mobility: 3 x 15 second left to right split hold

Strength: Bench Press 5-5-3-3-1

WOD: “JERRY”

·         Run 1 mile

·         Row 2k

·         Run 1 mile

Mobility: 3 x 30 seconds “pigeon stretch” on box (each leg)

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Strength: Back Squat 5-5-3-3-1

WOD: 30-20-10

·         Hang Clean (95/65)

·         Wall Balls (20/14)

Mobility: Front to back split: 3x 15 seconds each leg (6 total)

Strength: Snatch Balance 5 x 2

WOD: 10-1 Power Snatch (95/65)

     1-10 Over the Bar Burpees

Mobility: Bridges- 5 x 15 second bridge hold