7 Hr Burpees

8 Goblet squats 70/44

9 Box jump overs 24/20

Skill: Cluster 2/2/2/2/2/2

Block Strength

For time:
Handstand Walk 250 feet
Time cap: 3 minutes

Rest until the clock reaches 5:00, and then…

Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets

3 Rounds

15 Hspu

30 Wall ball shots 20/14

3 Rounds

15 Ground to overhead 95/65

30 Sit-ups

Then

100ft Overhead walking lunge (20/14)

Run 400m w/med ball

100ft Overhead walking lunge (20/14)

Block Strength
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)

Work with a load that allows you to maintain perfect mechanics for all ten sets.

 

Ten rounds

• 115 pound Thruster, 5 reps
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute
• US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

  He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

w/Partner

18 Back squats 95/65 Rx+135/95 (Partner holds back rack)

16 Dips (partner bar hang)

10 Hang Squat snatch 95/65 Rx+135/95 (Partner holds deadlift)

16 Pistol (partner bar hang)

10 Sdlhp 95/64 Rx+135/95 (Partner holds overhead)

18 Overhead lunge steps w/slam ball (50)

*At min 7/14 8 Worm cleans

Run 200m

10 Burpee pull-ups (Rx+5 Burpee Bar Muscle-ups)

2 Shoulder to overhead 75% of max

Skill 1: Power snatch+2 Overhead squats 4 sets

Skill 2: Snatch balance 2/2/2/2/2

Block Strength/Recovery Day

Row 5k

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

 

4min to complete

45 Wall ball shots 20/14

Then

8min Amrap

8 Kb swings 53/35

16 Double-unders

8 Toes to rings

Skill: Power snatch 4/4/3/3/3/2/2

Block Strength

Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
Take 15-20 minutes to build to today’s 1-RM Clean

Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

40 Box jump 24/20

40 Deadlift 145/100

50 Sit-ups

30 Box jump 24/20

30 Front squat 145/100

50 Sit-ups

20 Box jump 24/20

20 Squat clean 145/100

Skill: Snatch high pull 2/2/2/2/2/2/2/2

Block Strength

Take 15-20 minutes to build to today’s 1-RM Jerk

Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)

5 Hspu (Rx+ Strict)

3 Power cleans 175/125

100m Sprint

1 Rope climb (Rx+Legless)

-Rest 1min-

Skill: Snatch segment deadlift 3/3/3/3/3/3

Block Strength

Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “”heavy”” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

Take 15-20 minutes to build to today’s 1-RM Snatch

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

22min Amrap

5 Deadlift 225/145

8 Pull-ups

15 Db Push-press 35/25

5 Deadlift 225/145

8 Knees to elbow

15 Sit-ups

Run 250m

*Special Mary and Nick partner version at 8:30!!!!!

Wod “May” Include

Overhead squats

Step-ups

Sdlhp

Push-ups

Thrusters

Sit-ups

Burpees

Swings

Back Squats