101016

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STRENGTH

Back Squat
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%

WOD

For Time

3 rounds

21 calorie row
15 burpees
9 thrusters 135/95

100916

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For Time

30 Chest To Bar Pull Ups
400 meter run
15 Squat Cleans 135/95
800 meter run
15 Squat Cleans 135/95
400 meter run
30 Chest To Bar Pull Ups

100816

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Team WOD Saturdays

For Time:

2 person Teams

2000 M Row
100 KB Swings (53/35)
100 Abmat Situps
200 Double Unders

1000 M Row
60 KB Swings (53/35)
60 Abmat Situps
120 Double Unders

500 M Row
20 KB Swings (53/35)
20 Abmat Situps
40 Double Unders

100716

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MOBILITY – work on our weakness!!!

 

WOD

[AMRAP] – As Many REPS As Possible in 10 minutes:

–  30 Double-unders
–  15 Power snatches  @  75 lbs / 55 lbs  ( M / W )

Masters (age 55 and over):

–  30 Double-unders
–  15 Power snatches  @  65 lbs / 45 lbs  ( M / W )

100616

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STRENGTH

1.  Clean

A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2×2 Squat Cleans at 80%

WOD

Time Trials

1 mile run

or

2k

or

2 mile bike

1000516

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STAMINA

EMOM x 12
ODD – 10 Chest To Bar Pull Ups
EVEN – 15 Wall Balls 20/14

WOD

3 Rounds For Time

21 Cal. Row or 400 m row
21 Deadlifts (225/155)
21 Bar Facing Burpees

100416

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STRENGTH

Snatch

1×2 @ 60% (pause at the bottom for 10 seconds)
1×2 @ 70% (pause at the bottom for 7 seconds)
3×3 @ 75% (pause at the bottom for 3 seconds)

WOD

For Time

42 calorie row
21 squat snatch (95/65)
30 calorie row
15 squat snatches (95/65)
18 calorie row
9 squat snatches (95/65)

100316

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STRENGTH

Back Squats
1×5 @ 78%
1 @ 83%
1×5 @ 78%
1 @ 86%
1×5 78%
1 @ 90%

WOD

For Time

30 Burpees
60 Double Unders
25 Burpees
50 Double Unders
20 Burpees
40 Double Unders
15 Burpees
30 Double Unders

100216

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STRENGTH

1 Rep MAX of any squat movement

WOD

Teams of 3:

AMRAP 25:

50 Calorie Row
50 CJ (95/65)
50 Calorie Row
50 CJ (135/95)
50 Calorie Row
50 CJ (155/105)
50 Calorie Row
Max CJ (185/135)

Tommy Mac

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HERO WOD – Tommy Mac

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

For Time
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#