WOD
6 Rounds:
2 Min Row for Calories
Rest 30 Seconds
2 Min Shuttle Rungs
Rest 30 Seconds
WOD
15 Mins to Find
Heavy 5-Rep Bench Press
and
Max Set of Strict or Kipping HSPU
4 Rounds:
20/15 Cal. Assault or Echo Bike
40 Double-Unders
Rest as Needed
WOD
5 Rounds:
5 Ring Muscle-Ups
10 Squat Cleans (115/75)
20 V-Ups or Sit-Ups
WOD
Every 1:30 x 6:
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
8-Min AMRAP:
8 Alt. DB Snatches (50/35)
8 Burpees-Over-DB
WOD
Back Squat:
10 @65%
5 @75%
3 @85%
1+ @95%
2:00 Rest Between Sets
3 Sets:
Max Strict Banded Chest-to-Bar
1:00 Plank
Rest as needed
WOD
3 Rounds:
75 Double-Unders
10 Strict Ring Dips
75 Double Unders
10 Single-Arm Devil's Press (70/50)
100 Double DB March Steps
* 15-min cap
WOD
Every 2:00 x 5:
Sets 1-2: 5 Bench @75% 5-Rep Max
Sets 3-4: 3 Bench @80%
Set 5: 3+ Reps @80%
15-Min EMOM:
1: 35% Max SHSPU or 30 seconds of work, whichever comes first
2: :30 HS Hold
3: 30 cal bike
WOD
5 x 3-Min AMRAP:
20/18 Cal Row
20 Box Jump Overs (24/20)
Max Pull-Ups
1:00 Rest
WOD
10-Min EMOM:
3 Touch-and-Go Power Cleans + 1 Push Jerk @ 70%
For Time:
20-18-16-14-12-10
Burpees Over DB
10-8-6-4-2
DB Hang Squat Clean (50/35)
WOD
Hero WOD Chad
1,000 Step-Ups for Time (20-inch box; 45#/35# weighted vest)
This WOD honors Navy SEAL Senior Cheif Chad Wilkinson who died by suicide on OCt. 29, 2018 after experiencing several brain injuries, blast-wave injuries, and PTSD that were the result of deployments.
WOD
Backsquat:
10 @ 65%
3 @ 75%
3 @ 85%
3+ @ 90%
2:00 Rest Between Sets
10-Min AMRAP
In teams of 2-3
Max Cal Bike. Break Up However You Want
WOD
15-Min AMRAP:
12 Hang Power Cleans (135/95)
36 Double Unders
12 Push Jerks
6 Strict Chin-Ups
Accessory Work:
Accumulate 14 Turkish Get-Ups and 24 Strict Toes to Bar
