Category: WOD
June 19, 2014

“Walsh”

 

4 Rounds

22 Burpee pull-ups

185 pound Back squat, 22 reps

Run 200 meters with a 45 pound plate overhead

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Block Strength 

Bench press 5/3/1 (75%/85%/95%)

Ring dips 4 rounds max reps rest 1min 

Endurance: 4 rounds row 3min rest 1min (row for max distance)

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June 18, 2014

14min AMRAP

8 Hang clean 115/75

8 Ring push-ups adv ring dips (rings at muscle up height)

8 K2E

16 Double unders

Tabata Skill: mtn climbers/bar hang/t2b

Block Strength 

Muscle snatch 4/4/4/4/4

Snatch grip deadlifts 5/5/5/5

Endurance: Row 1k Run 1k

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June 17, 2014

8min AMRAP

1 Squat clean thruster 165/110

10 Sit-ups

2 Squat clean thruster 165/110

15 Sit-ups

3 Squat clean thruster 165/110

20 Sit-ups

4 Squat clean thruster 165/110

25 Sit-ups

5 Squat clean thruster 165/110

30 Sit-ups

 *continue pattern for 9min*

Skill A: Front squat 2/2/2/2/2

(build up to a heavy double and then complete 5 reps at that weight)

Skill B: 10min emom 2 part snatch 

Block Strength 

Deadlift 5/3/1 (75%/85%/95%)

Good mourning 10/10/10 (75% of max power clean)

Endurance: 4 Rounds Sled drag 200m Row 400m Rest 2min 

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June 16, 2014

Some of the Girls

1 Round Kelly

Run 400m

30 Box jump 24/20

30 Wall ball shots 20/14

1 Round Naughty Nancy

Run 400m

25 OHS 140/95

1 Round Eva

Run 800m

30 KB swings 70/44

30 Pull-ups

Block Strength 

Strict press 5/3/1 (75%/85%/95%)

3 Rounds Max reps kipping hspu 

Weighted pull-ups 5/5/5/5/5

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June 14, 2014

“Tumilson”

8 Rounds

Run 200 meters

11 Burpee Dead Lifts (120)

 

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

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June 13, 2014

19min AMRAP

17 wall ball shots 20/14

17 push-ups

17 goblet squats

50 foot bear crawl

100m waiter carry (odd rounds)

100m plate carry (even rounds)

50 foot broad jump

Block Strength

Back Squat 3/3/3 (70%/80%/90%)

Pistols 10/10/10 (adv weighted pistols)

Front rack lunge w/bar 10/10/10

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June 12, 2014

10 Rounds

5 Deadlift (body weight)

3 HSPU

1 Power Clean and Jerk (body weight)

Skill A) Sally up Sally down 

Skill B) Clean and Jerk technique 

Block Strength 

Bench Press 3/3/3 (70%/80%/90%)

Ring push-ups 10/10/10

Endurance: 4 Rounds run 300m w/ sled rest 1min Run 300m (rest 2min between rounds

 

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June 11, 2014

“Deck of Cards”

Hearts-Pull-ups

Spades-Box jumps 24/20

Diamonds-Sit-ups

Clubs-KB swings 53/35

*Every 30sec a card will be pulled you must complete reps dictated by card and movement*

Core Skill: 100 rolling planks 100 russian twists 

Block Strength 

Power clean 3/3/3/ (60%/80%/90%)

CG Shrug 3/3/3/3/3

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June 10, 2014

50 Double-unders

40 T2B

30 SDLHP 75/55

Run 800m

3 Rounds

11 Thrusters 75/55

11 Burpees

Run 800m

50 OHS 75/55

Block Strength 

Deadlift 3/3/3 (70%/80%/90%)

Russian Swings 4 Rounds Max reps Rest 2min

Hanging leg raise 5/5/5/5/5

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June 9, 2014

6 Rounds

12 Front squat 125/85

9 Push jerk 125/85

6 Power snatch 125/85

Skill: Snatch grip press 3/3/3/3/3/3

Block Strength 

Strict press 3/3/3 (70%/80%/90)

4 Rounds max reps hspu rest 2min

Chin-ups 5/5/5/5/5

Endurance: Row 1min Rest 1min Row 2min Rest 2min Row 4min Rest  3min Row 5min (max distance)

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