WOD:

For Time

50 Russian Kettlebell Swings 70/53
40 Weighted Box Overs 2-35lb/2-20lb DB’s
30 Alternating Hang Snatch 35lb/20lb DB
20 Overhead Plate Lunge 45/35 (L+R=1)
10 Weighted Dips 35lb/20lb DB
400 meter Farmer Carry 2-35lb/2-20lb DB’s

WOD:

5 Rounds Each for Time of

10 Front Squats
15 Toes to Bar
20 Push Ups

Rest 2 minutes

WOD:

For Time

100 Double Unders
3 Rounds for DT
100 Double Unders
2 Rounds of DT
100 Double Unders
1 Round of DT

“DT”

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD:

2 Rounds for Time of

30 Dumbbell Thrusters 2-40’s/2-25’s
25 Burpees
20 3” Deficit Handstand Push Ups
15 Strict Pull Ups
10 30” Box Jumps
5 Bar Muscle Ups

WOD:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD:

“JT”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

WOD:

For Time

21-15-9

Dumbbell Ground to Overhead Left Arm
Dumbbell Ground to Overhead Right Arm
Strict Toes Through Rings
60/40

WOD:

For Time

150 Double Unders
125 Air Squats
100 Sit Ups
75 Box Overs 20”
50 Deadlifts 155/105
25 Bench Press 115/75

3 minutes to complete
2 rounds of:
4 Wall Ball Shots 20/14
4 Kettlebell Swings 53/35

If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 6.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 8.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 10.
Follow the same pattern until you fail to complete both rounds within 3 mins.

WOD:

2 Rounds

Min 1: Max rep Hang Power Cleans
Min 2: Max rep Shoulder to Overhead
Min 3-5: Row 500 meters
Min 6: Max rep Pull Ups
Min 7: Max rep Push Ups
Min 8-10: Run 400 meters