Strength
Jerks
WOD
3 minute AMRAP
Box Jump Overs
Rest 1 Min
2 minute AMRAP
Kettle Bell Swings
Rest 1 Minute
1 minute AMRAP
Jumping Lunges
Strength
Jerks
WOD
3 minute AMRAP
Box Jump Overs
Rest 1 Min
2 minute AMRAP
Kettle Bell Swings
Rest 1 Minute
1 minute AMRAP
Jumping Lunges
Strength
Back Squats
Hero Wod – “Marco”
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
“Marco”
3 Rounds for time:
21 Pull-ups
15 HSPU
9 Thrusters (135/95)
WOD
8min AMRAP
5 hang cleans
5 hand release push ups
5 thrusters
Rest 2 minutes
10 min AMRAP
10 kettle bell swings
10 Toes to bar
10 goblet squats
Rest 2 minutes
Calorie Row
For Time
Strength
Deadlifts
WOD-4 rounds
:30 Calorie Row
:30 Rest
:30 Back Squats (95/65)
:30 Rest
:30 Sumo Deadlift High Pulls (95/65)
:30 Rest
Strength
Front Squats 5-4-3-2-1-1
WOD-15min AMRAP
10 Over Head Lunges w/med ball
20 Wall Balls
40 Double Unders
Rest 1 minute
Strength
Hang Snatch + Overhead Squat
WOD
400m Run w/Med Ball
Then complete;
5 Rounds
12 Chest to bar Pull ups
12 Shoulder to Overhead (115/75)
“Nutts”
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Strength-Push Press
WOD-Nancy
5 Rounds
400m run
15 overhead squats
Strength
Hang Cleans
WOD
5-10-15-20-25
Kettle Bell Swing
Box Jump
* After each round of Box Jumps complete 1 Wall Climb