400m row Buy-In
3 ROUNDS OF:
-10 banded pull aparts (across chest & overhead)
-10 alt reverse lunges
-10 alt DB snatches (light weight)
400m row Cash-Out
4 Sets of 5L/5R
*use DBs and increase weight as form allows
Rest 2 minutes between sets
14 Minute AMRAP:
Buy In- 1000m Row
then..
20 Alt. DB Snatches 50/35
15 Abmat Situps
Rx+= GHD situps
300m run or 2:30 row
Piegon stretch
10m burpee broad jump w/ 2 squats
PVC pass throughs/around the worlds/shoulder stretches
10 PVC power snatches
10 PVC OHS
Do power snatches & OHS with empty barbell
4 Sets of 6 Power Snatches.
Must be touch and go, unbroken sets.
Rest 2 minutes in between sets.
*use same weight as last time (11/17)
12 Minute AMRAP:
7 HSPU
7 Burpees
7 Overhead Squats 95/65
RX+=135/95
15/12 cal
Couch stretch
5 sumo squats
Banded shoulder/tricep stretches on rig
*THEN 2 ROUNDS OF*
10/8 cal @ 60-65/55-60 RPM
5 empty barbell front squats
5 empty barbell push press
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
For Time:
30-25-20-15-10
Cal Bike
10-8-6-4-2
Front Squat 135/95
RX+=155/105
3 rounds of:
250m row
10m spiderman/reach stretch
10 air squats
10 deadlift (45/35, then add #)
10 pushups
Partner shoulder stretch on bar
https://youtu.be/PK06TVFLdXY
5×5 (60-70%) Rest 2 minutes in between sets.
*add weight from previous 5×5
4 Rounds For Time:
20 Wallballs 20/14
15 Toes to Bars
10 Deadlifts 225/155
Beg & Choose
3mi Run
100 T2B
100 Sledge Hammers
300m Farmer Carry (50/35)
Buy-Out: 8 Tire Flips
*Athlete breaks down work any manner but must complete 15 Burpees in place at every pause/break in farmer carry.
**Max Reps of 25 per movement at a time, run/carry excluded
RX+= Vested
TEAM OF 3 WOD!!
For Time:
60 Cal Bike
60 KB Swings 53/35
60 Pushups
300m Run w/ DBall 45/30
50 Cal Bike
50 KB Swings
50 Pushups
300m Run w/ Dball
40 Cal Bike
40 KB Swings
40 Pushups
300m Run w/ DBall
*Split reps as needed. Run must be done together and you may pass off the DBall as needed.
300m run
2 rounds of:
-10 PVC pass throughs & stretches
-10m spiderman crawl w/ reach
-10 jump squats
-10 bench press (45/35, then +#)
5×2 (80-90%)
Rest 2 minutes between sets.
25-Minute AMRAP of:
7 Muscle-Ups
11 Thrusters, 155#
14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here
Team of 2! Split work as needed
25 Minute AMRAP:
100 Cal Ski
80 GHD Situps
60 Box Jump Overs 24/20″
40 Bar Muscle Ups
