Strength
Bench Press
6×3 Progressive loading work to a heavy triple
*Practice Kipping pull-ups in between sets*
WOD
For Time
-60 Calorie Row
-60 Push Press 75/55
-40 Box Jumps
-40 Snatches 75/55
-20 Handstand Push-ups
-20 Burpee Pull-up
Extra Credit
3x Max Pull-up hold (chin over bar)
Strength
5×3 Paused Front Squats
Increase weight with each set with a 5 second pause
WOD
2 Rounds for Time
-21 Toes 2 Bar
-10 Front Squats 115/75
-15 Toes 2 Bar
-10 Front Squats
-9 Toes 2 Bar
-10 Front Squat
*3 minute rest*
Extra Credit
100 Partner Medball Sit-ups
Strenght
Wendler Press
WOD
For Time
-15 Clean and Jerk 135/95
-3 Rope Climbs
-400 Meter Run
-12 Clean and Jerk
-2 Rope Climbs
-400 Meter Run
-9 Clean and Jerk
-1 Rope Climb
-400 Meter Run
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
“Holbrook“
Ten rounds, each for time of:
-5 Thrusters 115/75
-10 Pull-ups
-100 meter Sprint
Rest 1 minute
Strength
3×3 Bench Press Heavy!!!
WOD
For Time
-100 Dumbbell Snatch 45/25
-80 Sit-ups
-60 Push-ups
-40 Air Squats
-20 Burpees
-10 Wallwalks
Strength
Establish a MAX on Bear Complex
WOD
4 Rounds for time
Every 2 minutes/2 Bear complex
-10 Floor Press 135/85
-10 KBS
-10 Evil Wheels using your bar
-10 Calorie Row
25min Time Cap
Strength
Deadlift 3×3 Heavy
WOD
12min AMRAP
Ascending ladder
1,2,3,4…….8
-Deadlift 245/135
-Box jumps 24/20
No Step Ups!!!
Once the last set of 8 box jumps is completed, use the rest of the time to do as many Wallballs 20/14 reps as possible. Score will be the total # of WB completed.
3 minute break
5 min plank hold
Strength
Front Squat
Sets of 5 reps incrementing weight on every set work to a heavy final set
WOD
-20 Pull-ups
-30 Front squats 135/95
-20 Slam balls 25/15
-30 Push-ups
-20 Toes 2 Bar
-30 Overhead kettlebell lunges 53/35
-20 Wallballs with slamball 25/15
“Wittman”
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan
WOD
7 Rounds for time of:
15 Power cleans 95/65
15 Kettlebell swings 53/35
15 Box jumps 24/20 box
Strength
Wendler Bench Press
WOD
3 Round for Time
-400 Meter row
-25 Ring Push-ups
-20 Sit-ups
CFP Would also like to Congratulate
Justin Pryor for being the May Athlete of the Month
