WOD

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

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.