*PARTNER WOD*
4 Rounds for Time
20 Deadlifts + 20 Sit-Ups
20 Pull-Ups + 20 V-Ups
400m Run
* both partners run together
* partner 1 starts on Deadlifts & Sit-Ups, P2 starts on pull-ups & V-Ups then switch when all reps are completed- both partners do 20 DL&SU/20 PU&VU each round
Rx: 155/110
Fit: 135/95
Dyn: 95/65
Strength
Week 6: Push Press
3 Sets of 5 reps at 90% 1RM
*rest 2-3 minutes between sets
Metcon
AMRAP in 12 min
20 Wall Balls
15 KBS
20 Walling Lunges
Rx: 20/14, 53/35
Fit: 20/15, 35/25
Dyn, 20″ Step Ups, 25/20
3 Rounds for Reps:
1 Min: Box Jump Overs
1 Min: Bar Muscle Ups
1 Min: Cal Bike
1 Min: Hang Power Snatches
1 Min: Burpees
*Rest 1 minute between Rounds
Rx: 24/20, 95/65
Fit: 24/20, Pull-Ups, 75/55
Dyn: 20″, Ring Rows, 55/35
For Time
1 Mile Run
then
10 Rounds of “Heavy Chief”
Rx: 155/105
Fit: 135/95
Dyn: 75/55
1 RND of “Heavy Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
“HOLBROOK”
10 Rounds for Time
5 Thrusters (115/85)
10 Pull-Ups
100m Sprint
1 minute Rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Skill
Deadlift
3-3-3-3-3-3-3
*Build to a Heavy 3 over the 7 sets
AMRAP in 10 min
10 Deadlifts
25 Weighted Sit-Ups
Based off of % of heaviest 3 Rep
Rx: 70%
Fit: 60%
Dyn: 50%
Strength
Week 5: Push Press
4 Sets of 4 reps at 85% 1RM
*rest 2 minutes between sets
5 Rounds for Time
10 KB Snatches
15 Goblet Squats
Rx: 53/35
Fit: 35/25
Dyn: 20/15
“The 9/11 Throwdown”
*is a 1 round, 9 movement, 11 rep chipper
For Time (w/a partner, see notes)
2001m row – a “buy in” that will count towards your total time!
11 box jumps (36in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!
Notes:
Due to time not being on our side…
1. Everyone will partner up.
2. As a team you will split the 2001m Row however you want.
3. You will use the same bar, KB, and box for the workout.
4. Each teammate will complete all the 9 movements and 11 reps.
5. Finish out the row again as a team.
Strength
Week 5: Back Squat
3 Sets of 6 reps at 85% 1RM
*rest 2-3 minutes between sets
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches
-Rest 2 minutes
AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches
– Rest 2 minutes
AMREP’s 8 min
800m Run
20 Hand Release Push-Ups
Max Power Snatches
*Score – total Power Snatches in each AMRep
Rx: 95/65 – 115/80 – 135/95
Fit: 75/55 – 95/65 – 115/80
Dyn: 400m run, Empty BB or lite BB
