WOD Log

Strength

Back Squat

10-8-6-4-2

*Goal no fails, medium to light weight.

We want the movements to feel good not to heavy. Add weight every set.

WOD

3 Rounds of…

EMOM of 40 sec of Work, 20 sec of rest.

1) Stationary Alternating Reverse Plate OH Lunges (45/25)

2) Ring Rows (Alternating one foot off ground)

3) Alternating Turkish Get-ups (45/25)

4) Calorie Row

5) KBS (62/35)

Cashout– 2min group plank/ Stretch

Hero WOD

“Adam Brown”

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2RFT

24 DL (295/195)

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

24 Bench Press (195/115)

24 Box jumps, 24 inch box

24 Wallball (20/14)

24 Cleans (squat) (145/100)

2

Warm-up

Running drills

Skill

10 x 40yd Sprints

(75% effort)

WOD

For Time

18-15-12-9-6

T2B

Box Jumps (24/20)

Slam Balls (20/10)

Strength

Bench Press

5-5-5-5-5….

Functional WOD

3 Rounds of…(quality reps)

Work 40sec/ rest 20sec

1) Plate Frontal raises

2) Strict Knees to Elbows

3) Burpees

4) Russian Ab twist (WB 20/14)

5) on one knee, Single arm KB Press

6) Single Arm DB Row