Warm up
3 rounds:
5/side banded lateral monster walks
5 empty BB behind the neck thrusters
5 hang power snatches from BTK
Snatch
Every 2 min for 6 rounds:
3 Touch-n-go squat snatches
Note: begin around 60% and build up to a challenging set
Conditioning
REC League individual WOD 1 - 18 min AMRAP:
15 cal row
10 burpees
4 double DB farmer's carry shuttles* 50/35 lbs
* add 4 shuttles each round. 1 shuttle = 1 length of 25 ft.
Warm up
6 min AMRAP:
6 alternating single DB shoulder to overheads
10 jumping squats
14 band pull aparts
Split jerks
3 at 65%
3 at 70%
3 at 75%
1 at 80%
1 at 85%
1 at 80%
3 at 75%
3 at 70%
3 at 65%
Conditioning
For time:
30 front squats 95/65 lbs
30 pull-ups
30 thrusters 95/65 lbs
15 front squats 95/65 lbs
15 bar muscle ups
15 thrusters 95/65 lbs
Time cap: 14 min
Warm up
3 rounds:
5 burpee pull ups
10 cal machine (row/bike/ski)
10 alternating single DB power cleans
Endurance
Every 5 min for 8 rounds, alternating between A and B, each round for time
Interval A
400m run
100 ft sandbag carry AHAP
10 toes to bars [scale with hanging knee raises]
Interval B
400m run
10 air squats
2 rounds of DT [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 round of DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads
Warm up
3 rounds:
10 alternating lunges with twists
12 alternating plank extensions
10 empty BB good mornings
5 pullups
Deadlift & Bench Press (30 min)
In 30 min, find a 3RM deadlift and a 3RM bench press
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
Conditioning
Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
5 per side Hawaïan squats
5 hanging knee raises
Back Squat
In 20 min, find a 3RM back squat**
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
** Spotters required on max attempts
Conditioning
Warm up
2 rounds:
10 band pull aparts
8 alternating single arm DB hang C&J
6 pull-ups
4 V-ups
Cleans
EMOM, 10 min:
1 power clean from 6" blocks
Keep the weight between 50-60%, this is technique and power work. Focus on speed with quality.
Conditioning
For time:
50-35-20 reps of:
Russian KBS 32/24 kg
Ab-mat situps
-- rest 5 min, then:
50/40 cal row
50 single DB burpee deadlifts 50/35 lbs
Team of 3, 35 min AMRAP:
Partner 1 (time keeper): 500m/400m row
Partner 3: 30 double unders buy-in, then AMRAP: 10 alternating DB snatches 50/35 lbs, 10 box jumps 24/20 in**
Partner 3: Rest
** each partner continues where they left off in their previous round. Add all rounds performed across the 3 partners at the end to calculate the score.
Hero WOD - "Glen"
For time:
30 Clean & Jerks [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 mile run
50 chest to bar pullups or 20 bar muscle ups
1 mile run
100 burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
A - Push jerks
4x1, at 60% of C&J 1RM
B - Split jerks
4x1, at 70% of C&J 1RM
Conditioning
"Jackie"
For time:
1,000m row
50 thusters 45/35 lbs
30 pullups
Time cap: 11 min
Warm up
6 min AMRAP:
3 inch worms with pushups
5 ring rows / pullups
10 alternating DB hang snatches
10 DB goblet lunges
Endurance