Strength– 4 Rounds
1 minute max rep thrusters 95/65
1 min HRPU
1 Minute Rest
WOD
15 Min AMRAP
10 Box Jumps 24/20
15 Power Cleans 135/95
4 Turf Length Sprints
WOD
Tuesday 11/19/2013
Strength
A) Push Jerk
1-2 Warm up set followed by 3×2(heavy)
B) Strict Press
3×5 (60% heaviest set of push jerks)
WOD
4 RFT
10 Pull-ups
20 KBS 55/35
30 Matador Dips
Monday 11/18/2013
Strength
Back Squat 10,10,5,3,1,1
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Friday 11/15/2013
Strength
1 Arm KB or DB shoulder to overhead
5×5 (per arm)
WOD
5RFT
5 Front Squats 135/95
10 Shoulder to Overhead 135/95
15 Sumo Deadlifts 135/95
Thursday 11/14/2013
WOD #1
OTM 10 min
5 Hang Snatch 115/75
5 Ball Slam 30/20
Rest 3 min
WOD #2
8 min AMRAP
15 Ring Rows
15 Sit-ups
Wednesday 11/13/2013
Strength
Front Squat
2-3 warm up sets followed by 6×5
WOD
5 RFT
20 Back Squats (from ground) 95/65
20 Pull-ups
10 Burpees
Tuesday 11/12/2013
Strength
2-3 Warm ups sets of strict presses
Strict Press
8×3
WOD
3 RFT
5 Power Cleans 185/135
15 Matador Dips
45 Ab-mat sit-ups
Rest 1 min between Rounds
Monday 11/11/2013
WOD:
“Morrison“
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14
Box jump, 24/20
Kettlebell swings, 55/35
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
