WOD


10 ROUNDS


POWER CLEAN  BODYWEIGHT + 25 LBS  x  3
AIR SQUAT  x  20
STRICT PULL-UP  x  5

WOD


POWER SNATCH   .73% OF ONE REP MAX


DO ONE REP EVERY 15 SECONDS UNTIL YOU REACH 50 REPS.
IF YOU CANNOT DO YOUR REP BEFORE 15 SECONDS IS UP, YOU OWE 5 BURPEES FOR EVERY REP NOT COMPLETED WITHIN THE 15 SECOND TIME FRAME. BURPEES DUE AT THE END OF 50 REPS.

"Jag 28"

For time:

Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

WOD


DEADLIFT  3  x  5


5 ROUNDS


SUMO-DEADLIFT  BODYWEIGHT x 1. 5  x  10
BROAD JUMP (6ft minimum for RX)  x  5
SPRINT  x  100 meters

WOD

"Jason"

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

WOD


JERK  3  x  5




A.M.R.A.P  x  13


PUSH PRESS  135  x  13
PULL-UP  x  13
HANDSTAND PUSH-UP  x  13
SLAM BALL  30/20  x  13

WOD


FRONT SQUAT  3 x 5


3 ROUNDS


FRONT RACK STEP UPS  BODY WEIGHT  x  8
GHD SIT-UP   x  10
BURPEE   x   8
GHD BACK   x  10

 CLICK HERE FOR MOBILITY WOD

WOD

FOR TIME

SNATCH  185/130  x  5

SNATCH  155/105  x  10

SNATCH  135/95  x  15

SNATCH  95/65  x  20

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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WOD

3 ROUNDS


SPLIT JERK  BODYWEIGHT  x  5
HANG SQUAT CLEAN  x  5
BENCH PRESS  x  5


CLICK HERE FOR MOBILITY WOD

WOD


A.M.R.A.P  x  15


SPRINT  x  100 METERS
SLAM BALL  50/30  x  10
WALL BALL SIT UP  20/14  x  10
SLAM BALL TURKISH GET UP  50/30  x  10  (ball on shoulder)