WOD

SUNDAY


Endurance:Teams of 21 Mile run60 Pushup (partner holds top of pushup)400m KB farmer carry80 Synchronized goblet squat400m KB farmer carry100 Synchronized DB/KB snatch400m KB farmer carry200 Double unders (partner hollow holds while other partner is on DU)1 Mile run*Both partners run the mile and cover the entire 400m regardless if they are performing the farmer carry. 9:30800m Run30 HR Pushup 400m KB farmer carry40 Goblet squat400m KB farmer car

FRIDAY


Strength:3 RNFT8 Good-morning8 DB step-up (each leg) Conditioning:5 rounds:25 Sit-up20 KBS15 Box jump 24/20" Extra:1) 4x500m Row-rest 1:1 OR 4x400m Run-rest 1:1-

THURSDAY


Conditioning:Teams of 2 relay5 Rounds:150' Prowler push400m Run * Both partners will complete 5 rounds of push and run. Extra:1) 3 RNFT10 Double KB Russian swing200' KB cradle carry15 KB Russian twist (each side) 2) Cross-over symmetry: Iron scap protocol

WEDNESDAY


Strength:3 RNFT8 Bench press10 KB/DB single-arm bent over row (each arm) Conditioning:AMRAP 4400m RunMax Power snatch #135/95 -rest 90 seconds- AMRAP 4400m RunMax Power clean #135/95 -rest 90 seconds- AMRAP 4400m RunMax Push Jerk #135/95 Extra:1) EMOMx5: 1 Snatch (building) -rest 2min- EMOMx5: 1 Clean and jerk (building)  

TUESDAY


Strength:4 RNFT:6 Front squatMax strict pull-up OR 12 strict ring row Conditioning:"Jackie"1,000m Row50 Thruster (#45)30 Pull-up Extra:1) EMOMx12Odd: 10/8c ABEven: 5-10 HSPU OR 3-5 Muscle-up

MONDAY


Conditioning:On the 3:00 for 30:0030 DU15 Wallball shot #20/145 Deadlift #275/185 Extra:1) Deadlift: 7x4 (before class) 2) 3 RNFT6 GHR (2-3 sec eccentric)Max weighted back extension hold 3) 12 minutes of ::30 AB :30 easy

SUNDAY


"Glen"30 Clean and jerks #135/951 Mile run10 Rope climbs1 Mile run100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. 9:3050 Clean and jerks #135/9510 Muscle-ups1 Mile run

FRIDAY


Strength:Front Squat: 4x8 Conditioning:3 rounds:30 Wallball shots #20/1415 Hang power clean #135/95 Mid-line (time permitting):3 Rounds:20 GHDSU20 Back extensions Extra:1) Deadlift: 3x10 2) Good-morning: 3x8

THURSDAY


Conditioning:Teams of 3-5AMRAP 20100' Sprint10 Goblet squat #70/5350' Prowler *Funnel style, as soon as one person is finished with the AB/Row, the next member begins. Score is total rounds completed Extra:2 rounds:50 Banded Good-morning50 Sit-up

WEDNESDAY


Strength:3 RNFT:10 RDL12 Super-mans15 Banded pull throughs Conditioning:21-15-9-6-3 TTB Deadlift #225/155 Bar facing burpee Extra: 1) Back squat: 20RM (Add 5-10 pounds from last week) 2) 5-4-3-2-1 MU OR 10-8-6-4-2 Chest to bar PU *20 GHDSU in between sets

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