Warm Up: – 4 min "Suicide Squares"
4 min dynamic movements
Skills: – Medball Cleans
Partner WOD: – AMRAP 14
P1: 120ft Bear crawl
P2: Alternate each round between
abmat situps
medball cleans @ 20/14
Partners will switch when the bear crawl is complete. Accumulate as many reps as possible in 14 min. P2 will complete abmat situps for an entire round, then complete medball cleans during the next round.
Warm Up: – 12 min barbell / HSPU drills
Strength: – EMOM 5
Front Squat
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
REST 1 min
E: 2 min for 10 min
1 @ 90%
1 @ 90% + X 4
WOD: – For Time
27 – 21 – 15
Back Squat @ 165/115
HSPU
Warm Up: – AMRAC 6
20 sec DU / SU
6 burpees
8 jumping lunges
Then: 4 min barbell warmup
Skills: – Kipping pullups
HERO WOD: – "Daniel" (LC 3/18/14)
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
For Time:
50 pullups
400m run
21 thrusters @ 95/65
800m run
21 thrusters @ 95/65
400m run
50 pullups
Warm Up: –Spend 8 min warming up to WOD movements
WOD: –"Turkey Day Massacre"
In teams of 3, which will be picked out of a hat, you will have 60 minutes to accumulate as many points as possible by completing the following movements:
Gymnastics Movements:
20 sit ups = 5pts
1 rope climb = 5pts
10 pull ups = 5pts
20 push ups= 5pts
20 kb swings (53/35) = 10pts
50 air squats = 10pts
10 turkish get-ups (44/26) = 15pts
5 muscle ups = 15pts
5 wall climbs = 15pts
25ft HS walk = 15pts
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800m weighted run (15/10) = 10pts
1000m row = 10pts
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Barbell movement (96/65) = 1pt per rep
This can be anything- power clean, snatch, sdhp, deadlift, front squat, back squat, push press, jerk, etc.
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* Team member 1 will be completing an 800m weighted run / 1000m row
* Team member 2 will be completing AMRAP barbell movements
* Team member 3 will be completing AMRAP gymnastics movements
**Once team member 1 returns from the run/row, the team will rotate responsibilities**
It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.
Warm Up – AMRAC 8
20 air squats
10 sec DU / DU
5 strict pullups
WOD: – 3 rounds for time
100 SU
50 DU
25 TU
Strength: – Complete the following AHAP
3 x 6 db Bulgarian split squats
3 x 6 db Thrusters
3 x 6 db Alt. arm shoulder press
Warm Up: – In 8 min complete:
400m run
AMRAC remaining time:
10 box jumps
10 K2E
25 air squats
Then; 4 min barbell warm up
Strength: – Deadlift 3 x 5 @ 75% 1RM
WOD: – AMRAP 4
8 kb swings @ 53/35
8 box jumps @ 24/20
REST 2 Min….
AMRAP 4
5 K2E
5 deficit pushups @ 45/25
Warm Up: – AMRAC 6
20 sec PVC stretching
10 kb swings
10 pushups
5 strict pullups
Then; 6 min barbell warm-up
HERO WOD: – "Randy" (LC: 11/16/15, 5/30/14)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
For Time:
75 Power snatch @ 75/55
Strength: 3 sets NFT
Max rep weighted pushups @ 45/25
20 GHD situps
Warm Up: – AMRAC 4
20 walking lunges
10 burpees
5 strict pullups
Then; 5 min barbell warm-up
Mobility – 8 min banded stretching / smashing
Strength: – E:90 sec for 12 min
1 Squat clean + 2 sec hold in receiving position
WOD: – Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Warm Up: – AMRAC 10
2 kb windmills (each arm)
4 hip bridges @ 3331
6 pullups (C2B @ R2+, MU @ R3+)
10 sec banded lever hold
Skills: – Turkish Get-ups
WOD: – AMRAP 15
4 Bar MU (sc: C2B pullups)
6 Turkish get-ups @ 45 db
8 ring pushups
Warm Up: – AMRAC 8
5 burpees
7 kb swings
9 jumping squats
12 DU / 24 SU
WOD: – AMRAP 40
500m row
100 DU
