Skill/Strength
Bench Press
10min AMRAP
10×5/85%
right into
into MAX Pushups!!!!
WOD
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Strength/Skill
Week 3
Back/Front Squat
1×8/1×5 –65/60%
1×8/1×5–70%
1×6/1x5–80/75%
1×6/1×5–85/80%
WOD
4 Rounds:
-21/15 Calorie Assault Bike
-15 Toes to Bar
-7 Clean and Jerks (155/105)
“Hammer”
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005
Strength/Skill
Press
-3 Reps @ 80%
-1 Rep @ 85%
-3 Reps @ 80%
-1 Rep @ 88%
-3 Reps @ 80%
-1 Rep @ 91%
WOD
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds
Skill/Strength
Squat/Front
1×10/1×5 60%
1×8/1×5 70/60%
1×8/1×5 75/70%
1×8/1×5 80/70%
WOD
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (45/25)
15/12 Calorie Assault Bike
Skill/Strength
Snatch
1×8 60%
1×6 70%
1x 70%
1×2 70%
WOD
For Time:
21 – 15 – 9:
-Bike for Calories
-Thrusters (95/65)
Directly into…
15 – 12 – 9:
-Row for Calories
-Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
-Burpees over Bar
-Overhead Squats (95/65)
-Row for Calories
Strength/Skill
WEEK 2
Back/Front Squat
-1×10/1×5 60%
-1×8/1×5 65/70%
-1×6/1×5 70/75%
-1×6/1×5 75%
WOD
AMRAP 10:
10 Hang Squat Snatches (75/55)
30 Double Unders
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees
Most may not be able to lift the prescribed weight. You all should know what your are comfortable lifting. If the weight is too heavy, modify the weight.
Skill/Strength
Bench Press
-3 Reps @ 80%
-1 Rep @ 85%
-3 Reps @ 80%
-1 Rep @ 88%
-3 Reps @ 80%
-1 Rep @ 91%
WOD
For Time:
-30 Box Jumps (24/20)
-30 Chest to Bar Pull-ups
-30 Kettlebell Swings (53/35)
-30 Front Squats (115/80)
-30 Toes to Bar
-30 Push Press (115/80)
-30 Deadlifts (115/80)
-30 Wallballs (20/14)
-30 Burpees
-30 Double Unders
Skill/Strength
Day 2
Back/Front Squat
1×10/1×5 60%
1×8/1×5 65%
1×8/1×5 70%
1×8/1×5 70%
WOD
3 Rounds:
-5 Deadlifts (225/150)
-10 Handstand Push-ups
-20/15 Calorie Assault Bike
Directly into…
150′Kettlebell Overhead Lunges (53/35)