‘SANTORA’ US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents, Gary and Theresa; and sister, Gina. 1…
Back Squat 5-5-5-5 ‘Mary’ As Many Rounds As Possible in 20 minutes: 5 Handstand Pushups 10 Pistols (alternating legs) 15 Pullups
2 Teams: Accumulate as many points as possible in 21 minutes for your team: Supine Ring Pull-up = 1 point Handstand Pushup = 1 point GHD Hip Extension = 1 point Ring Dip = 1 point KB Swing 24/16kg = 1 point Sumo Deadlift High Pull 40/30kg = 1 point Abmat Situps = 1 point…
Strength: Rope Pull-ups 3 sets of 4 unbroken reps Partner Workout 30 Minute Time Cap 100 Goblet Squats 24/16kg 80 Wall balls 9kg/7kg 60 V-ups 40 Over head plate lunge 25/20kg 20 Squat Cleans 70kg/55kg Only 1 partner working at a time, every 2 minutes until workout completion one partner must also complete a 200m run,…
Alternating through 3 rounds of each: Complete as many rounds and reps as possible in 3 minutes: 6 Duel KB Swing 24/16 6 Burpee over KB’s Rest 2 minutes Complete as many rounds and reps as possible in 3 minutes: 40 m Shuttle Run 8 Knees to Elbows Rest 2 minutesScaling options on WOD BOARD
Pausing Front Squat 4-4-4 *3 second pause at the bottom of each rep, remember that the first set needs to be heavy! 1/2 Benchmark workout ‘Chelsea’ Every minute for 15 minutes, complete: 5 Pullups 10 Pushups 15 Squats Scaling options on WOD BOARD
100 Mountain Climbers continue into: 30 Double Unders 3 Medicine Ball Over Bar 20/9 3 High Knee Jump Overs 30 Double Unders 6 MB Over Bar 6 High Knee Jump Overs 30 Double Unders 9,12..continue this pattern until 21 complete Bridge work: Side/Pronated/Supinated This week throwing in a Full Contact Twist Watch Spiderman for a demo…
Bear Complex: With bar starting from floor, each exercise starts where the last finished. 1 cycle = Finishing the list below unbroken: -Power Clean -Front Squat -Front Rack to Overhead -Back Squat -Back Rack to Overhead 20 minutes to find your heaviest weight for 3 unbroken cycles. Alternating Tabata rounds: Burpee Bar touch V-Ups x 20 (10…
Time Trial: 1km Row For Time: 21-15-9: Handstand Push-ups Thrusters 40/30 15-12-9: Toes To Bar Ring Dips
Chin up 3-3-3-3 20min Amrap 15 Hang power clean 40/60kg 30 Burpees 15 KB Swings 400m run
