400m Run
then
3 Rounds
15 Box jump 24/20
15 Hang clean 95/65
then
400m Run
then
3Rrounds
15 Front Squat
15 Ring push up
then
400m Run
Strength WOD
5×3 Overhead squat (take bar from the ground)
Grace
30 Clean and Jerk 135
Rest 5 min
Core WOD
15 Turkish get up (each arm) 53/35
100 Sit ups
Strength WOD
3×5 Deadlift 65%/75%/85%
5×6 Hanging leg raise
5×10 Good mournings
“Bradshaw“
10 rounds for time of:
21 Push press 95/65
21 Pull up
15 Burpees (bar hop)
15 Push press 115/85
15 Pull up
12 Burpees (bar hop)
9 Push press 135/95
9 Pull ups
9 Burpees
Stength WOD
Max one rep Front squat
Regional Team WOD Event 6
100 Double unders
50 Hand stand push ups
40 T2B
30 Shoulder to Overhead
90ft Walking lunge
This WOD can be completed as a individual or team of two
Strength WOD
One rep max Deadlift
15 EMOM (every minute on the minute)
3 Deadlifts 205/145
6 Push ups
9 Wall ball shots 20/14
Rest 1min
15 EMOM
9 Sit ups
6 Air Squats
3 Power cleans 155/95
Rest 1min
Core: Tabata plank/Tabata leg raise
Strength WOD Re-test week!!!!
Max strict press
“Blake“
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris
7 Rounds
5 Deadlift
3 T2B
1 Clean and Jerk
Skill: 5×3 Front Squat
Strength WOD
3×5 Back Squat 40%/50%/60%/
5×6 One legged squats (alternating)
5×6 Weighted Lunge
“Jerry“
For time:
Run 1 mile
Row 2K
Run 1 mile
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
Strength WOD
5×3 Power Clean
5×5 Broad jump
5×5 Box Jump 30/24
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