Strength
Back Squat:
- Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Sloan Peterson"
For Time:
50 Box Jumps 20"/16"
10 Hang Power Cleans 95#/65#
40 Toes to Bar
10 Hang Power Cleans 115#/80#
30 Box Jumps 24"/20"
10 Hang Power Cleans 135#/95#
20 Toes to Bar
10 Hang Power Cleans 155#/105#
10 Box Jumps 30"/24"
10 Hang Power Cleans 175#/115#
WOD
"JERRY"
For Time:
1600m Run
2000m Row
1600m Run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Strength 1
Power Clean + Push Jerk 5x3
2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)
- Rest as needed between sets -
WOD
"Cameron Frye"
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
**Score is your slowest time
Strength 1
Snatch + Overhead Squat 5x3
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
Strength 2
3 Panda Pulls x 3 sets (@70-80% of 1RM)
- Rest as needed between sets -
WOD
"“Bueller..? Bueller..? Bueller..?”"
Every 3:00 (5 sets)
60 Double Unders
10 Double Dumbbell Snatches (2x50/35)
*Score is your slowest time
