Run 400m
22 sdlhp 95/65
Run 250m w/med ball 20/16
22 push press 95/65
Run 400m
22 power cleans 95/65
Run 250m w/med ball 20/16
22 power snatch 95/65
Run 400m
AMRAP
3 muscle-ups/9 ring dips
7 box jump overs 30/24
11 deadlift 185/115
15 push-ups (hr)
19 sit-ups
23 burpees (on plate)
Run 250m
round 1-2min/round 2-4min/round 3 complete wod
Block Strength
5/3/1 front squat
3×10 kb lunge (front rack)
11 min AMRAP
3/6/9/12/15/18/21
front squat
pull-up
double unders
Skill:
5/5/5/5 muscle snatch
3/3/3/3 power snatch
Block Strength
5/3/1 power clean
3×10 bent over row
6×3 clean grip high pull
Endurance: row 200/rest 30sec (5 cycles)
4 Rounds
20 wall ball shots 20/14
14 pistols
20 kb swings 70/53
200ft broad jump/200ft farmers carry
*odd rounds broad jumps/even rounds farmers carry*
Skill: tabata sprint
Block Strength
5/4/3/2/1/1/1 OHS
6 Rounds
6 split jerks 155/105 (advanced taking from the floor)
8 T2B
Skill: 3/3/3/3/3/3 push press
Block Strength
5/3/1 deadlift
5×5 ring lowers
max russian swings (2 rounds)
Endurance: Row 2miles
For time: Run 2 miles (scale 1mile)
Rest 2 minutes 1
35 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles (scale 1mile)
*If you’ve got a twenty pound vest or body armor, wear it.
Block Strength
5/3/1 strict press
strict deficit hspu 5 rounds max reps rest as needed
3×10 weighted ring dips
Marine Corps Birthday
119 Double unders
40 kb swings 70/53
40 box jumps
40 pull-ups (strict)
40 wall ball shots 20/16
40 burpees
40 ring dips
119 double unders
2 wall walks (adv deficit hspu)
4 pull-ups (adv L pull-ups)
bear crawl (adv sled push)
1 tire flip
shuttle run
1 tire flip
bear crawl (adv sled push)
Rest 1min
*Rounds TBD*
Block Strength
3×3 front squat
4×6 pistols adv weighted (alternating legs)
3×10 front rack lunge
10/8/6/4/2
burpee box jump overs (24/20)
5/4/3/2/1
squat cleans (80% of max)
Skill: 30 bear complex for time 65/45 (5min cap)
Block Strength
3×3 power clean (85%)
6×3 clean grip shrug
5×5 hang power cleans
Endurance: run 500/row 1000/run 1000/row 500
3 Rounds
5 muscle-ups (15 ring rows)
10 deadlift 225/155 (adv deficit)
30 sit-ups
run
*after each round the run will increase 50m/100m/200m*
Skill: 2 part clean 10 cycles
Block Strength
Pause full snatch (10 cycles build up to heavy)
8×2 Power snatch
Endurance: Run 2k
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