WOD

FOR TIME


ROW  x  500 METERS


KETTLEBELL SNATCH  53/35  x  50

3 ROUNDS

BURPEE  x  5
SLAM BALL  50/30  x  10
KETTLEBELL SWING  53/35  x  20

WOD


DIANE


21 - 15 - 9


DEAD LIFT  225/155
HANDSTAND PUSH-UP

WOD


A.M.R.A.P  x  12 MINUTES


WEIGHTED PULL-UP  35/25  x  5
DUMBBELL PUSH PRESS  60/40  x  7
ROPE CLIMB  x  3
BOX JUMP  x  15

WOD

5 ROUNDS


POWER SNATCH  115/80  x  1
OVERHEAD SQUAT  x  5
POWER CLEAN  x  10
DOUBLES   x  50


CLICK HERE FOR MOBILITY WOD

WOD


SPRINT 400 METERS
HANG POWER CLEAN  115/80  x  25
REST  x  3 MINUTES
SPRINT  400 METERS
KETTLEBELL SWING  70/53  x  25
REST  x  3 MINUTES
SPRINT  400 METERS
BURPEE  x  25


WOD WILL HAVE 3 TIMES FOR A SCORE, ONE FOR EACH COUPLET.

"ADAMBROWN"

Two rounds for time of:

295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

WOD

A.M.R.A.P  x  10 MINUTES


SLAM BALL  50/30  


PULL-UP


DO ONE SLAM BALL AND ONE PULL-UP.  THEN DO TWO SLAM BALLS AND TWO PULL-UPS. CONTINUE ON IN THIS FASHION UNTIL YOU RUN OUT OF TIME.

WOD

OVER-HEAD SQUAT  3  x  3

The Bear Complex

Bear Complex - 

7 sets of the following sequence
Power Clean
Front Squat
Push Press        
Back Squat
Push Press
 5 rounds - work up to max load

There is no time component - once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground

 

 

 

 

CLICK HERE FOR MOBILITY WOD 

WOD

ROPE CLIMB  x  10
SNATCH  155/110  x  5
BURPEE  x  10
SNATCH  135/95  x  10
BURPEE  x  20
SNATCH  115/80  x  15
BURPEE  x  30
ROPE CLIMB  x  5

"Wittman"

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).

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. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD


BENCH PRESS  3  x  3


A.M.R.A.P  x  15


SNATCH BALANCE  185/130  x  3
DOUBLES  x  50
RING DIPS  x  7

WOD


DEADLIFT  3  x  3


3 ROUNDS


DEADLIFT  185/130  x  10
MUSCLE-UP  x  5
KETTLEBELL SNATCH  70/53  x  5 (each arm)


CLICK HERE FOR MOBILITY WOD

WOD

3 ROUNDS

MAX REP SLAM BALL  50/30

MAX REP KETTLEBELL SWING  53/35

REST  x  3 MINUTES  

WOD

"Bull"

Two rounds for time of:

200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.
Post time to comments.

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

WOD

A.M.R.A.P  x  15

PUSH-PRESS  95/65  x  20

PULL-UP  x  10

RING PUSH-UP  x  10

KNEE TO ELBOW  x  20

WOD


FRONT SQUAT  3  x  3




3 ROUNDS


BODY WEIGHT FRONT SQUAT  x  20
SPRINT  x  100 METERS


CLICK HERE FOR MOBILITY WOD