Lower Body Strength

Deadlift
429#x4xM.E.
3-3-3-3
5min rest

20 min AMRAP
10 Squat Clean 95#
20 Double Unders
10 Deadlift 185#
20 Box Jump 24"

6 rds in 19:35

Upper Body Strength

Seated Overhead DB Press Bilateral
85#x3xM.E. 4 min rest
6-5-5

WOD 1
25 GHD Situps
1 Muscleup
20-2
15-3
10-4
5-5

Time 5:56

WOD 2
Diane
21-15-9
Deadlift 225
Handstand Pushup

time 7:59

Lower Body Strength

Front Squat
285x4xM.E.
3-2-2-3
5min rest w/ extra rest at the end

3 rds for time
30-30-20
Wall Ball
Hang Squat Snatch 75#

time 9:45

Conditioning

Team WOD - Three Man Team

4 rds for time

Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150

time 28:50

Upper Body Strength

Weighted Dips
65#x3xM.E.
12-10-7
4 min rest

30 Muscle Ups for time
7 min and change

Lower Body Strength

Back Squat
331# x4xM.E.
5-4-2(drop)-4
5 min rest

5 rds for time
Toes to Bar - 20
Deadlift 225# - 20
Sled Drap 40 yds 90# (prowler label)

time 14:12

Upper Body Strength

Weighted Pullups
75# x4xM.E.
7-5-5-5
rest 4.5/5 min

Max Muscle Ups x4
4-7-6-7

Handstand Hold for time
1:43 - 1:43 - 2:00

250 m row x5 - 90 sec rest
42.0
44.0
45.2
46.8
46.5

Lower Body Strength

Front Squat 295 x4xM.E.
2-1-2-1
5 min rest

for time
500m row - 400m - 300m
2 pood swing 21-15-9

time not recorded

Upper Body Strength

Incline Bench 240# 5x3
5 min rest

3 rds for time
Double Unders 60
HR Pushups 30
DODB Rows FG 50# 15
GHD Situps 30
MB Chest Pass Rot 5kg 60

11:02

Upper Body Strength

Incline DB Bench
100#x2x6
4 min rest

3 rds for time
Snatch Balance 95# 15
L-Pullups 15
Push Press 95# 15
Knees to Elbows 15
Hang Power Clean 95# 15
Back Ext 25# 15

time not recorded

Lower Body Strength

Hex Bar Deadlift
415x3x5
5 min rest

4 rds for time
18 Cal Row
9 Thrusters 145#
5 Muscle Ups

14:24

Run

5km Run for The Wounded Warrior Foundation
22:03

Upper Body Strength

4rds not for time
MB Lying Wall Ball Chest Pass 7kg -20
Clap Pushups to Plates - 10
DB Bench 50#DBs M.E.

For time
5 rds
Muscles Ups 5
GHD Situps 10
5 rds
Chest to bar pullups 5
HSPU 10

time 16:24

Lower Body Strength

Walking Lunges
35# Dbs 24 steps x3
90 sec rest

21-15-9 for time
OH Squat 45# bar
Wall Ball 20# 7'
+40# vest

4:28

upper Body Strength

Overhead Press
165x5xM.E.
5-5-5-5-4
5 min rest


3rds for time
800 m Run
30 Pushups
30 Situps

time 18:17

Lower Body Strength

Deadlift 405x4x6
5 min rest

500 m row x2 3 min rest
1:29.7
1:37.2

Upper Body Strength

Incline Bench 240 x5xM.E.
3-3-3-3-3
5 min rest

Lower Body Strength

SLSLDL
55# 5x10

21-15-9-15-21 for time
55# Kb Swing
BODB Rows 50#

100 GHD Hip Ext Buy Out

14:27

Power

Power clean 5x5
243# 5 - 5 - 4 (1) - 4(1)
5 min rest

5 rds
Squat Cleans 155 - 7
Swings 1.5 Pood - 14

Time 7:40

Power

Power clean 5x5
243# 5-5-4(1) - 4(1)
5 min rest

5 rds for time
Squat Clean

Upper Body Strength

Overhead Press Behind Head Standing Bar
115# 3x8

CG Bench 225x3xM.E.
3-3-3

2 rds for time
Muscle Ups - 15- 10
Toes to Bar 30 - 30
Pushups 15- 15
Pullups 30 -30

time 14:35

50 Burpies
6:53

Lower Body Strength

Front Squat
265 x 3 M.E.
6-5-5
5 min rest

3 rds for time
Walking Lunges 35# DBs 24 Steps
Hip Ext 25# - 12
Stairs 6x
30 Wall Ball Buy Out 20# 8'

time not recorded

Upper Body Strength

DB Seated Overhead Press High Incline
80# x3xM.E. 4 min rest
7 - 5 - ?

30 Muscle Ups for time
7:03

21-15 for time
C to Bar Pullups
Wall Climb

16:00

Lower Body Strength

Snatch Grip Deadlift
365x4x5
5 min rest

Wittman
7 rds for time
1.5 pood Kb Swings - 15
95# Hang Power Clean - 15
Box Jump 24" - 15

13:49

Upper Body Strength

Dips 55#x3xM.E. 4 min rest
12-10-9

3 rds for time
500m Row
25 Pushups
25 GHD Situps

15:20

Lower Body Strength

Back Squat 305 x3xM.E.
12-12-8
5 min rest

5 rds for time
6 HSPU
12 Chest to Bar
21 W. Lunges 35# DBs

time 9:30

Lower Body Strength

10 min AMRAP
45lbs Thrusters DB - 5
Burpies - 10

8 rds + 3 burpies

Deadlift Hex Bar 365 - 3x10

Lower Body Strength

Tabatta Pullups 2 min
Tabatta GHD Situps 2 min

Rest

Carse
21-18-15-12-9-6-3
95# Squat Cleans
Double Unders
185# Deadlift
24" Box Jump

Begin each rd with 50m Bear Crawl

time 39:54

Upper Body Strength

Incline Bench
235 - 5 - 5 - 5 - 4
230 - 5
5 min rest

5 rds for time
Jerk 155 - 10
Burpies - 10

time 11:07

Lower Body Strength

Back Squat 5x6 @ 315#
5 min rest

For time
Deadlift 225# 21-18-15-12
Run 3 laps - 3 - 2- 2

time 10:55

Upper Body Strength

Pullups
60# 4xM.E.
9-7-7-7
5 min rest

21-15-9 for time
Muscle Ups
GHD Situps
Toes to Bar

time 18:13

Lower Body Strength

Single Leg Stiff Leg Deadlift
Vest 40# + 75# KB 3x10

10 min window
2000m row
Max Double Unders
207

KB Snatch 1 Pood
24" box Jump step down

Power

Squat Snatch
2053 x4x5 attempts

3(2)
1(4)
0(5)
195 ?

For time
21 - 1.5 Pood Swings
21 - Overhead Squats 135
15 - Swings
15 OH Squats
9 - Swings
9 - OH Squats
15 - Swings
15 - Front Squats 135
21 - Swings
21 - Front Squats 135

time Not recorded

Lower Body Strength

Deadlift 365x3x10
5 min rest

For time
400 m Run
30 Kb Swings 75#
400m Run

7:30

Upper Body Strength

Overhead Press
160x5xM.E.
6-5-5-5-5
5 min rest


For time 20 Reps of each
Muscle Ups
GHD Situps
HSPU
Toes to Bar
Pushups
Situps
Jerk 120#
Chest to Bar

Time 16:40

Upper Body Strength

Incline DB Press
90# x5xM.E.
10-9-8-8-7


Cindy
5 Pullups
10 Pushups
15 Air Squats
20 min AMRAP

23+8 Pushups

Lower Body Strength

Fight Gone Bad
34 - 30 - 40 - 30 - 14
30 - 25 - 23 - 30 - 11
28 - 25 - 35 - 31 - 15

400 Total

Upper Body Strength

Dips 45# M.E. x3
14-12-9

21-15-9 for time
HSPU
Chest to Bar Pullups
Burpies
Toes to Bar

time 15:09

Lower Body Strength

Reverse Lunges 100 Lbs
10 - 10 - 8

20 Min AMRAP
5 GHD Situps
10 Kb Swings 55#
15 Back Squats 85#

12 rds + 5 GHD

Lower Body Strength

Deadlift 4x5 405#
5 min rest

45 Degree Hip Ext 30-30-30
Decline Situps 30-30-30
Double Unders 50-50-50

time 8:48

Upper Body Strength

Incline Bench
235 - 5
230 - 5 - 5 - 5 - 5

Power

Clean and Jerk 225x5x5
5-5-5-5-4

Lumberjack 2.0 Farmers Cary MOD
20 DL 275
180 M Farmers Cary 40# Sand Bag
20 Kb Swings 75#
180 M Farmers Cary 40# Sand Bag
20 OH Squats 115#
180 M Farmers Cary 40# Sand Bag
20 Burpies
180 M Farmers Cary 40# Sand Bag
20 Pullups Chest to Bar
180 M Farmers Cary 40# Sand Bag
20 Box Jumps 24"
180 M Farmers Cary 40# Sand Bag
20 DB Squat Cleans 45# DB
180 M Farmers Cary 40# Sand Bag

Time 24:04

Upper Body Strength

Bent Over DB Rows + Fat Grip
85# x4xM.E.
10 - 9/1 (L)
10 - 8/2
7/3 - Singles
10 - 4 / Singles

For time

GHD Situps 30-20-10
Pullups 30-20-10
Rowing 300-200-100

time 10:10

Lower Body Strength

Step Ups 75# DB

4 rds for time
400 m Run (3-3-2-2)
15 Thrusters 95#
15 Pullups

time 13:29

Upper Body Strength

Flat Bench 225#x4xM.E.
7-6 skip rest
Overhead Tri Ext
90 for 12x3
1:30 Rest

Bike 2 miles L20
2:58

Lower Body Strength

Back Squat 295#x4xM.E.
12-12-9-8
5 min rest

21-15-9 for time
Chest to Bar Pullups
Snatch Grip Deadlift 225#
100 Hip Ext Buy Out

Time 12:05

Upper Body Strength

Overhead DB press

75# x4xM.E.
11-8-8-9
4 min rest

Lower Body Strength

Hex Bar Deadlift
315 x10x5
2 min rest

50-40-30-20-10 For Time
Toes to Bar
Kb Snatch 55#

Time 21:25

Upper Body Strength

Incline Bench
205#x4xM.E.
11-9-8-8
5 min rest

Weighted Neutral Grip Pullups
35# x4xM.E.
10-10-9-9

Skinnyman Tri

800 Yard Swim 15:13
T1 2:54
14 Mile Bike 54:12
T2 1:59
3 Mile Run 28:12 (Double Leg Cramp)

Official Time
1:42:30

Upper Body Strength

Overhead Press 155x5xM.E.
9-8-7-6-5
5 min rest

for time
800 m Swim
20:45

Lower Body Strength

Deadlift 4x5 @395#
5 min rest

5 rds for time
Deadlift 185# - 15
Toes to Bar - 15

Time 7:33

Upper Body Strength

Incline DB Press 5x10ish
80 - 10
90 - 10, 9, 7, 7
5 min rest

For time
Bike 5 miles L20 Standing
1 Mile Run

Time not recorded

Lower Body Strength

Front Squat 4x10 @ 225#
10, 10, 10, 8 (Mid Back)

500m Row x4
3 min rest

1:29.6
1:37.7
1:39.9
1:35.2

Upper Body Strength

Weighted Ring Dips
40#vest x5xM.E.
12+, 10, 7 (broken), 8
5min rest

Diane Heavy
21-15-9
Deadlift 275#
Handstand Pushups

Time 9:48

Power

Power Snatch
185 x5x5 attempts
5 min rest

4(1), 2(3), 2(3), 4(1), 4(1)

Upper Body Strength

Overhead DB Bilateral Seated
80 x5xM.E.
6 - 6 - 5 - 4 - 4
4 or 5 min rest

3 rds for time
12 Muscle Ups
25 Air Squats

Time not recorded

Upper Body Strength

Incline Bench
230# 5x5
5 min rest

JT 21-15-9 for time
Handstand Pushups
Ring Dips
Pushups

Time 14:34

Lower Body Strength

Deadlift Touch & Go
395# 4x5
5 min rest

For time
Bike L20 1 mile
Kb Swings 75# 30
Bike L20 1 mile
Kb Swings 75# 20
Bike L20 1 mile
Kb Swings 75# 10
Bike L20 1 mile
Kb Swings 75# 30

Time 20 min

Power

Clean and Jerk
225# 4x5
5/4 - 5/4 Split - 5/5 Split - 5/3
5 min rest

21-18-15-12-9 for time
Power Snatch 115#
Wall Ball 26#
Knees to Elbows

Time 20:05

Upper Body Strength

Overhead Press
155#x5xM.E.
9 - 7 - 6 - 5 - 5
5 min rest

For time

100 Burpie Pullups

Time 11:07

Lower Body Strength

Back Squat
315#x5x5
5 min rest

3 rds for time

Bike L20 3miles - 2miles - 1mile
Deadlift 225# 21 - 15 - 9
Chin Ups 9 - 6 - 3

Time 28:20

Upper Body Strength

Overhead DB Press Bilateral 5xM.E.
75# 9 - 7 - 7 - 7 - 7
4 min rest

For Time
21-15-9-15-21
Snatch Grip Behind Head Push Press 95#
Ring Pushups
GHD Situps

15:45

800m Swim
22:50