Monthly Archives: November 2015

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