3.) WOD
30 min AMRAP of:
3 HSPUs
5 Push Ups
7 Air Squats
10m Bear Crawl
(Every 5min 200m Run)
For Total Rounds
1.) Strength: 3X5 Tempo Front Squats @ 70% (3 counts down, 3 count pause at bottom, 3 counts back up, no stop at the top) - rest 90 sec.
2.) Snatch Balances: 3 sets of 5 @ 75% of snatch 1RM
3.) "Hope"
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
1.) Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
2) 20 minutes to establish a 1RM HBBS.
3.) WOD:
For time:
Lunge 200 m with a plate overhead. Every time you put the plate down stop and do 5 burpees. (35/25lbs)
1.)Strength;
Power snatch + OHS 4x5 60%, 65%, 70,% 75%
"Coffey"
Strength: Rest day or make up strength
WOD:
For time:
50 Wallballs
25 Toes to bar
40 Wallballs
20 Toes to bar
30 Wallballs
15 Toes to bar
20 Wallballs
10 Toes to bar
10 Wallballs
5 Toes to bar
1.) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat - rest 90 sec.
2.) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) - rest 90 sec.
3.) 4 rounds for reps of:
1.) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then - without dropping the bar - complete 3 OHS) - rest 2:00
2.) Back Rack Lunges x 3 (each leg) alternating x 4 sets @ 60% of max BS
3.) Death by 10 Meters
On a continuously running clock:
10M sprint. Cone to cone. Touch the ground behind each cone, turn and run to the other.
Minute 1-1 sprint. Minute 2-2 sprints, etc.
When you cannot do the minute number in sprints within that minute you are done.
4.) TABATA
8 rds-wallball sit-ups
8 rds-flutter kicks
8rds-kneeling oblique twist ball toss
1.) Strength:
Front Squat/Back Squat:
4X7/13
at 90% of last weeks weight.
Explanation from last week if you missed it.
Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
2.) Skill: Lateral pistol squats
3.) Wod:
4 rounds for time of:
6 T2B
8 burpee box jumps (24/20")
10m OH lunges w/ a sandbag
100m sandbag run
4.) cash out: 2 minutes of double unders.
1.) Strength:
Front Squat/Back Squat:
4X7/13
at 65% of FS max.
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
2.) WOD
10 rounds for time of:
10x sit-ups
10x push ups
10x squats
Post time to comments.
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.
