400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here Girl Rx 165# DLs, 24″ BJ, 14# WB, 35# Plate carry.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 20 Min:
15 Cal Row
10 KB swings or 5 Power snatches
1 Rope Climb
*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Partner Row/KBS/Rope Climbs (AMRAP – Rounds and Reps)
AMRAP 20 Min:
15 Cal Row
10 KB swings or 5 Power snatches
1 Rope Climb
*Partner A rows 15 calories, then partner B does 10 KBS or 5 power snatches, then partner A does 1 rope climb. Now partner B rows 15 calories, etc. Continue in this pattern until time expires. Only 1 barbell or KB per team. Weight should be heavy-ish, but should go UB on KBS and should be able to get 5 PS within 30 seconds. Sub 9 RR for rope climbs.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Bench Press (5-5-5-5-5)
WOD
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click here Sub supermans and/or straight legged deadlifts for back exensions.
50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click here Sub supermans and/or straight legged deadlifts for back extensions. Scale to 600m runs and 30 reps each if needed