POWER CLEAN & FRONT SQUATS

STRENGTH:

20 MINS TO WORK UP TO MAX OF:

2 POWER CLEANS

2 FRONT SQUATS

WOD:

20 MIN EMOM:

EVERY 2 MINS:

2 HANG POWER CLEANS (135/95)

10 MED BALL SLAMS (20/14)

20 DOUBLE UNDERS

"IVAN THE TERRIBLE"

WOD:

FOR TIME:

90 SECONDS JUMP ROPE

50 LUNGES

50 PUSH-UPS

50 SIT-UPS

90 SECONDS JUMP ROPE

40 LUNGES

40 PUSH-UPS

40 SIT-UPS

90 SECONDS JUMP ROPE

30 LUNGES

30 PUSH-UPS

30 SIT-UPS

90 SECONDS JUMP ROPE

20 LUNGES

20 PUSH-UPS

20 SIT-UPS

90 SECONDS JUMP ROPE

10 LUNGES

10 PUSH-UPS

10 SIT-UPS

BACK SQUAT & BARBELL RDL

STRENGTH:

BACK SQUAT (4X4)

– SUPERSET WITH –

BARBELL RDL (4X8)

WOD:

5 RFT:

10 FRONT SQUAT (135/95)

10 BAR FACING BURPEES

400 METER RUN

PUSH PRESS & WEIGHTED PULL-UPS

STRENGTH:

PUSH PRESS (4X3)

– SUPERSET WITH –

WEIGHTED PULL-UPS (4X3)

WOD:

15 MIN AMRAP:

3, 6, 9, 12, 15, 18…

SHOULDER TO OVERHEAD @ 70% OF LAST SET

PULL-UPS

"JACK" – HERO WOD

WOD:

“JACK”

20 MINUTE AMRAP

10 PUSH PRESS (115/95)

10 AMERICAN KBS (53/35)

10 BOX JUMPS (24/20)

Army Staff Sgt. Jack M. Martin III 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. 

 

 

 

CROSSFIT OPEN WOD(S) 11.1 & 14.1

STRENGTH:

FRONT SQUAT – 20 MINS TO FIND 3RM

WOD:

CROSSFIT OPEN WOD 11.1 ALSO REPEATED AS OPEN WOD 14.1

10 MIN AMRAP:

30 DOUBLE UNDERS

15 POWER SNATCHES (75/55)

"MIRACLE MILE"

WOD:

FOR TIME:

400 METER RUN

25 AMERICAN KBS (53/35)

200 METER FARMERS WALK (53/35)

200 METER WAITERS WALK (35/26)

25 BOX JUMPS (24/20)

100 METER SPRINT

100 METER WALKING LUNGES

100 METER SPRINT

100 METER WALKING LUNGES

5 BURPEES

400 METER RUN WITH MED BALL (20/14)

PRESS/BENT OVER ROW

STRENGTH:

PRESS (4-4-3-3)

– SUPERSET WITH –

BENT OVER ROW (4X4)

WOD:

20 MIN EMOM

ODD MINUTES- 5 HANDSTAND PUSH-UPS

EVEN MINUTES – 10 TOES TO BAR

*SORRY THERE 5:45