WOD

20 ROUNDS

FRONT SQUAT  BODYWEIGHT  x  3

HANDSTAND PUSH-UP  x  3

WOD

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

WOD

A.M.R.A.P  x  12 MINUTES


DEADLIFT  315/215  x  3
KETTLEBELL SWING  44/35  x  20

WOD


FIND 15 REP MAX ON CLEAN AND JERK.
BAR MUST NOT STOP MOVING....EVER! IF IT STOPS MOVING, STOP, LOWER THE BAR WEIGHT AND START OVER.

REST  X  5  MINUTES 

THEN DO 100 BOX JUMPS FOR TIME

MOBILITY WOD

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

"ABBATE"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
Post time to comments.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

WOD


FRONT SQUAT  3  -  3  -  1  -  1  -  1

REST  x  5 MINUTES
 
3 ROUNDS


FRONT RACK HOLD  225/155  x  1 MINUTE
BURPEE BOX JUMP  x  7
DEADLIFT  225/155  x  14

WOD


SNATCH  3  -  3  -  1  -  1  -  1

REST  X  5 MINUTES
 
A.M.R.A.P  x  15


POWER SNATCH  115/80  x  7
KNEE TO ELBOW  x  14
H.S.P.U  x  7


MOBILITY WOD

WOD


BENCH  3  -  3  -  1  -  1  -  1


A.M.R.A.P  x  12


RING PUSH - UP  x  10
WALL BALL  SIT - UP  20/14  x  10
PUSH - PRESS  135/95  x  10

|

"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


OVER HEAD SQUAT      3  -  3  -  1  -  1  -  1

A.M.R.A.P  x  13
OVERHEAD SQUAT  95/65   x  10
WEIGHTED PULL-UP  35/26  x  5
DOUBLES  x  30

MOBILITY WOD

WOD


FRONT SQUAT  3  x  5


REST 5 MINUTES


A.M.R.A.P  x  10 MINUTES


SNATCH  135/95  x  3
BURPEE BOX JUMP  x 5
ROPE CLIMB  x  1

WOD

"Angie"

For time:

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

Post time to comments.

WOD


PRESS  3  x  5

REST  x  5  MINUTES


5 ROUNDS


KETTLEBELL CLEAN AND JERK  44/35  x  5
PLYO-PUSHUP ON SLAM BALL  x  10
ONE ARM KETTLEBELL SWING  44/35  x  5 (ea. arm)

WOD


DEADLIFT  3  x  5

REST  x  5 MINUTES  


A.M.R.A.P  x  7 MINUTES


BURPEE MUSCLE-UP


CLICK HERE FOR MOBILITY WOD

WOD

3 ROUNDS 

OVERHEAD SQUAT  135/95  x  5

SNATCH BALANCE  135/95  x  5

PUSH PRESS  135/95  x  5

BACK SQUAT  135/95  x  15

DEADLIFT  x  30