Good Bye 2014

WOD 

For Time

100 double unders 

20 Burpees

14 Power snatches 95/65

20 4-count mountain climbers

14 Power cleans 95/65

20 lateral jumps over barbell (each side)

14 Front squats 95/65

20 Plank shoulder taps (each side)

14 Snatch grip bent over rows

20 4-count flutter kicks

14 Push press 95/65

Run 800m 

Jack

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″). Post rounds completed to comments.

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

 

Santa's back to training

20 Minutes to find max height box jump

WOD

4 Min AMRAP

10 Jumping Lunges

10 Push ups

10 Single arm bent over rows

2 Min rest

Tabata Mountain Climbers

2 Min rest

4 Min AMRAP

10 KB Swings

10 Plank KB pull throughs

2 Min rest 

Tabata lateral jumps 

 

Jingle Bars

Clean and Jerk Ladder

90 sec to complete a single clean and jerk rep at an ascending ladder of barbells

 

Super Saturday

 

4 rounds for time

25 wallballs

15 chest to bar pull ups

25 ball slams

15 box jumps

Body weight plus

Weighted Pull Up

3-3-3

Weighted Push Up

3-3-3

WOD

2 rounds 

4 Min AMRAP

3 pullups

5 box jumps 24/20

REST 2 MINUTES

4 Min AMRAP

5 push ups

10 squats

REST 2 MINUTES

2 Min AMRAP

Max lateral jumps over wave master or bench

 

Partner Workout

Partner workout one for one

Exercises done in any order.

50 tire flips

50 burpee pullups

50 sandbag floor to shoulder

50 sandbag shoulder to overhead

50 medball squat and pass

 

Day After

WOD

7 rounds for time

10 Deadlift 135/95

10 Hang Power Cleans

10 Push Press 

10 Back Squat

Every 2 minutes 4 burpees

Party Night!!!

Bench Press

4-4-4-4-4   RPE-8

WOD

25 ring dips

40 double unders

25 box jumps

40 double unders

25 thrusters 95/65

40 double unders

25 pullups

40 double unders

25 four count mountain climbers

40 double unders

 

 

Ropes

Skill-

rope climb

legless rope climb

rope climb from seated position

 

WOD

One partner works while the other rests and sets weight on barbell

20 Minute AMRAP

2 rope climbs

3 burpees

4 Push Press 

5 four count flutter kicks