50 double unders
6 clean and jerk 135/95
50 sit-ups
40 double unders
6 clean and jerks 135/95
40 sit-ups
30 double unders
6 clean and jerk
30 sit-ups
20 double unders
6 clean and jerk
20 sit-ups
10 double unders
6 clean and jerk
10 sit-ups
Skill: 5/4/3/2/1/1 back squat
Block Strength
Deadlift 2 reps @70%/80%/85%/90%
12min emom 3 reps @70%
5/4/3/2/1
squat clean thruster 155/105
shuttle run
-rest 1min-
5/4/3/2/1
power clean 155/105
hspu
-rest 1min-
5/4/3/2/1
front squat 155/105
c2b pull-up (adv bar muscle-up)
Block Strength
strict press 2 reps @70%/80%/85%/90%
12min emom 3reps @70%
Endurance: 50m sled sprint/walk back (10 cycles)
OGAR
14min AMRAP
3 Snatches 135/95
1 muscle-up (sale 3 push-ups hr/3 pull-ups)
12 wall ball shots 20/14
5 rounds
3 wall walks
6 jumping pull-ups
9 kb taters 53/35
walking lunge
12 kb clean and jerk 53/35
Run 100m w/kb
Skill: dodgeball friday
Block Strength
3 reps front squat @60%/70%/75%
EMOM 20
hang clean and jerk 155/105
bar hop burpees
min 0-5-5/1/5-min 5-10-4/1/4-min 10-15-3/1/3-min 15-20-2/1/2
Core Skill: 3 rounds 25 russian twists/20 sit-ups/15 floor wipers
Block Strength
Power cleans 3 reps @60%/70%75%/85%
10min emom @60%
12 Rounds
4 hand release deadlift 165/110
6 box jump overs 24/20
Skill: strict press 3/3/2/2/1/1/1/1
Block Strength
power snatch 3reps @ 60%/70%/75%/85%
10min emom @60%
Endurance: 600m sled drag
16min AMRAP
9 thrusters 115/75
9 t2b
9 power cleans 115/75
9 pistols
9 kb swings
9 wall ball shots 20/14
Skill: Power clean 2/2/2/2/2/2
Block Strength
3 reps deadlift @60%/70%/75%/85%
10min emom @60%
Run 800m w/med ball
50 pull-ups adv c2b
75 push-ups
100 air squats
Run 800m W/med ball
Skill: mobility monday
Block Strength
Strict press 3 reps @60%/70%/75%/85%
10min emom @60% (4 reps)
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
6 Rounds
9 push press 95/65
3 mystery gymnastic movement
9 hr push-ups
3 mystery gymnastic movement
9 burpee cleans 95-65
200foot farmers carry 45/25
*you’ll just have to come in and wod to find out no googling movements today*
Tabata Skill: bottom 2 bottom squats/ russian twists
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