Skill
Handstand Pushups
Death by…. EMOM Format
RX+ =by 2
RX =by 1
Scale= knees on box/ bench
14min Time cap
WOD
3 Push Jerks (185/105)
40 WB (20/14)
40 KBS (53/35)
40 DU’s
3 Push Jerks (185/105)
30 WB
30 KBS
30 DU’s
3 Push Jerks (185/105)
20 WB
20 KBS
20 DU’s
3 Push Jerks (185/105)
20min Time cap
Strength
OHS
8-8-5-5-5
WOD
21-15-9
DL (225/155)
Box Jump overs (24/20)
T2B
Hero WOD “Glen”
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
For Time
30 Clean and Jerks (135/95)
1 mile Run
10 Rope Climbs
1 mile run
100 Burpees
Strength
Bench
5-5-5-5-5
WOD
Open Workout 17.5
10 Rounds of….
9 Thrusters (95/65)
35 DU’s
We will do 25min Time cap. Original open time cap was 40min.
Skill
False Grip Ring Rows
5 x 10
Kips off Rings
3 x 6
WOD
For Time
Run 400m
30 DL (185/125)
50 WB (20/14)
25 C2B
Run 400m
30 DL (185/125)
*complete in order
Strength only Wednesday
Squat Cleans
5 @ 65%
5 @ 75%
3 @ 85%
1 @ 90%
1 @ 95%
1 @ …..
Push Press
3-3-3-3-3
Skill
T2B- review
8 min EMOM
40 sec of Work/ /20 rest
Odd- ME T2B
Even- ME Cal Row
WOD
3RFT
1min SDHP (95/65)
1min Burpees
1min L pull-ups
1min DU’s
1min rest
Measure = Total Reps
Dynamic Warm up/ Small band hip warm up
Strength
Back Squat
10-5-1-1-1…
Work to Heavy set each time, working to a Heavy 1 attempt on the 3rd 1 set.
25min
10min AMRAP
5 Hang Power Snatches (95/65)
7 OHS (95/65)
15 Sit-ups
RX+ (115/85)
Strength Con
10:00min EMOM
20 sec work/ 40 sec of rest
Complete 3 DL @ 70% of 1RM+ ME Burpees remainder of work time.
Measure= Burpees
WOD
25 calorie row, buy in,
10-9-8-7-6-5-4-3-2-1
S2OH (155/105)
DL (155/105)
Cashout– Shoulder Stability EX
