WOD

WOD

Jack

Complete as many rounds as possible in 20 minutes of:

Push press, 10 reps 115/85
10 KB Swings, 55/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Strength

20 Min to work up to a 1 rep max Back Squat

Followed By 1 set 75% 1RM to failure

WOD

5  Rounds

5 Front Squats 135/95

5 Push Jerks 135/95

5 Over Head Squats 135/95

5 Back Squats 135/95

Rest 1 min between rounds score is time of fastest round

Strength

Rope Climb

5×3 or Progression 5×5

WOD

6 RFT

5 Hang Cleans 115/75

10 Ball Slams 30/20

15 KB Swing 55/35

Pain is only weakness leaving the body

 

Strength

5 Rounds NOT for time

Body weight bench press
Pull-ups

WOD

Lurong WOD #4

Level 3 = 50 Thrusters (95/65#) and 50 Toes to Bar

Level 2 = 50 Thrusters (65/45#) and 50 Ab Mat Situps

Level 1 = 50 Thrusters (45/30#) and 50 Anchored Ab Mat Situps

 

Strength/Skill

1) Snatch Balance  5×1

2) Snatch 15 min to work up to ~1RM

WOD

5 RFT

3 Power cleans 135/95

6 Chin-ups

9 Deadlifts 275/185 (use the same bar as cleans change your own weight)

Strength:

“Strength Froning Style”

WOD

Tabata:

·         Push-ups

·         Plank Holds

·         Ab-Mat Sit-ups

·         Flutter Kicks

For each exercise, the tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

 

Strength:

Strict Press 2-2-2-2-2

WOD

Push Jerk 10-1 (155/105)

C2B Pull-ups 1-10

Cash-Out: 1000m Row for time

 

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Air Squats

Rest  1 minute

Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.