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
Part A: Tabata
Floor wipers, jump squat, leg raise, push up
Rest 5min
Part B
27 G2O (45/25)
run 400m w/med ball (20/16)
27 Russian twists (45/25)
run 400m w/med ball (20/16)
27 KB swings (53/35) adv 70/53
run 400m w/med ball
27 Wall ball 2fer (20/16)
30 push jerk 135/95
15 T2B
20 push press 135/95
15 T2B
10 strict press 135/95
15 T2B
Skill: 5/5/5/5/5 strict press
Block Strength
3 rounds max rep hspu (rest 2min between rounds)
5×5 ring rows
3 rounds max dips (rest 2min between rounds)
Endurance: 5 rounds row 250m (rest time it took to complete the 250)
For time:
10 Handstand push-ups
15 Deadlifts (250 lbs)
25 Box jumps (30″ box)
50 Pull-ups
100 Wallball shots (20 lbs, 10′ target)
200 Double-unders
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
10 rounds
shuttle run
5 k2e
shuttle run
5 thrusters
shuttle run
tire jump throughs
sprint
*this wod will be 2 min emom. Youll have 2mins to complete the round and then rest will be time left over*
Happy Halloween
10 hspu
31 kb swings 53/35
10 front squat 95/65
31 push ups (hr)
10 kb clean and jerk 53/35
31 air squats
10 power cleans 95/65
31 double unders
2 Rounds
2min AMRAP max s2o 115/75 adv 135/95
rest 1min
2min AMRAP max sdlhp 115/75 adv 135/95
rest 1min
2min AMRAP max sit-up
rest 1min
2min max c2b pull-ups adv bar muscle-ups
rest 3min
Skill: front squat hold for 2 (8 cylces)
Block Strength: 5/4/3/2/1/1/1 squat clean and jerk
Endurance: run 2k
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