8 Rounds
5 hspu (scale 3 wall walks)
7 KB taters
9 G2O (plate)
Odd rounds sled pull
Even rounds sled push
Block Strength
3/3/3 Front squat 75%
4×6 Weighted pistols
17min AMRAP
125m farmers carry 45/25
12 KB snatches 53/35
Skill: 2/2/2/2/2/2 Back squat build up to a heavy two then start your 6 sets
Block Strength
3×3 Power clean 75%
3×5 Clean grip shrug
15 Box jump (single reps at a max height)
1/2/3/4/5
Squat clean (205/125)
10 Ring dips
20 Sit ups
complete 1 squat clean then 10 ring dips, 20 sit ups then 2 squat clean 10 ring dips, 20 sit ups and so on
Skill: 5×3 push press
Block Strength
8×2 OHS
5×2 Power snatch
Endurance: Row 1min rest 1min (5 cycles)
Gaunlet WOD
2 Bar Complex
Power clean
Strict press
Hang squat clean thruster
Thruster
5 Double bar hop burpees
Skill: 500m for time/Row 1min for cal/Max double unders 1min
Block Strength
3×3 Deadlift 80%
5×5 Hanging leg raise
3×10 R-Swings
“ytfif yhtlif”
50 Double unders
50 Burpees
50 Wall ball shots 20/14
50 Back extensions
50 Push press 45lb
50 K2E
50 Wallking lunge steps
50 KB swings 35lb
50 Jumping pull-ups
50 Box jump 24in
Block Strength
3×5 Strict press 75%
5×5 Ring pull-ups
3×10 Ring dips
8×2 Jerk (working up to heavy double)
5 rounds for time of:
15′ Rope climb, 3 ascents (12′ rope climb 4 ascents)
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Block Strength
3×5 Front squat 75%
3×10 pistols (alternanting legs)
8 Rounds
8 Deadlift 60% of max
20 Double-unders
-Rest 30sec-
Skill: Mini core wod
Block Strength
5×5 Power Clean
3×10 Bent over row
3×5 Clean grip high pull
15min AMRAP
3 Power snatch
6 Back squat
9 Thruster
12 Hang clean
10 Bar facing burpees
12 Power snatch
9 Back squat
6 Thrusters
3 Hang clean
RX 95/65
Skill: Sally up/Sally down challenge
Block Strength: Pause full snatch 10 cycles
Endurance: 3x500m Row rest time it took to row
EMOM 20
5 pull-ups
7 push-ups
9 squats
*advanced weight vest*
Skill: wall walks (mini wod 5min amrap 3 wall walks 200foot shuttle run)
Block Strength
3×3 Deadlift 80%
3×10 T2R
4×5 Ring lowers
Endurance WOD: Run 1k then Row (time it took you to run 1k) then Run 1k
“Gwen”
15-12- and 9 reps
Clean & Jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Skill: 5/4/3/2/1/1/1 Front squat
*Building to one rep max*
Block strength
3×3 Strict press (80%)
2x Max reps pull-ups (rest as long as needed)
5×5 hspu
Endurance WOD: Run 2k
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