Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!!
5 – Wall Climbs
10 – Deadlifts 315/225
15 – Bar Facing Burpees
20 – C2B Pull-ups
25 – Pass Through’s
30 – KB Swings 53/35
35 – Wall Balls 20/14
40 – D/U’s
45 – K.B. Walking Lunges 53/35 (One Bell)
50 – Ab Mat S/U/’s
Strength: Clean Jerk, Heavy 3×1 High Hang Clean + Jerk 3×1 Hang Clean + Jerk 3×1 Clean + Jerk WOD: Joshua Hager SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. For time- 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30…
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20
WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95
50 Double Unders 20-16-12-8 Wall Ball 20/14 KB Swings (53/35) 10-8-6-4 reps Power Snatches 95/65 Box Jumps 24/20 50 Ab-Mat Sit Ups
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl