GYM OPEN FROM 10-11:30 TODAY. COME AFTER YOUR WORKOUT AND SUPPORT YOUR DRAGONFIRE TEAM MEMBERS!
3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)
8 Burpee Box Jumps 24/20″
18-15-12-9-6-3-1 of:
Thrusters 95/65#
Bar-Facing Burpees
3 rounds 21-15-9
KB or DB thrusters (35/25)
situps
Sumo Deadlift High Pull (95/65)
begin each round with 400m run
See this video for movement standards:
https://www.youtube.com/watch?v=dQw4w9WgXcQ
begin at 50% of 1RM and add load with each set
10 Box Jump Overs 24/20″
1X5@55%, 1X5@65%, 1X5@70%, 2X3@75%, 1X5@70%
100 Cal Airdyne
Every 3 min complete 10 Ring Dips- starting at 0
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
3:00 AMRAP of:
Clean & Jerks (anyhow) 165/110#
EMOM (including 0:00) perform 15 Double-Unders before starting Clean & Jerks.
rest then do next wod
3:00 AMRAP of:
Snatches (anyhow) A: 135/95# B:115/75
EMOM (including 0:00) perform 15 Double-Unders before starting Snatches.
1+1 Power Clean + Jerk
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete. When 3 reps are no longer possible subtract weight and complete the remainder of the EMOM.
4) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@70%, 1×5@75%, 1×3@80%, 1×5@75% – rest exactly 90 seconds
Row 30 Calories
50 Thrusters 65/45#
40 C2B Pull-ups
*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract weight and complete the remainder of the EMOM.
athlete choice:
bike 100 cals
row 100 cals
make up day
For Time:
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24″
Begin each round with a 50 meter Bear crawl.
Girls weight will be
65# Clean
20″ box jumps
135# Deadlift
Hero WOD
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
3 min AMRAP
200m run
Max effort pullups in remaining time
rest 1 min
3 min AMRAP
200m run
Max effort KB Snatches 53/35 (switch as needed)
rest 1 min
3 min AMRAP
run 200m
max effort burpees
rest 1 min
3 min AMRAP
run 200m
max effort
power cleans 115/75
1) Alternating EMOM for 14:00-
5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set
30 Double-Unders- if you are good at du’s then do sets ub which means if you miss rep 25 then start over for ub 30
Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@55%, 1X5+3@65%, 1X5+2@70%, 1X3+1@75%, 1X5+2@70% – rest 2:00 or more if Jerk misses occur
if this is too tough you may re-rack then take out for jerk with a rest- just get both parts done 🙂
8:00 AMRAP of:
11 OHS 115/75#
9 CTB or 5 mu’s if you have them either is rx
Rest 1:00 after then AMRAP 2mins:
2 mins me deads
a. 275/185 b. 225/155 or c: heavy for you but doable with good form
write amount done in comments