2 Rounds
5 Inchworm w/ push up
10 Banded Press
5 Roll Over V Sit
10 Single Leg Step Up
5 Low Ring Transition
10-9-8….1
Deadlift (225/155)
Push Jerk (135/95)
Goal: Sub 13 min
A.
Roll/Smash Calves
:90 sec/side
B.
Banded Hamstring Stretch
:90 sec/side
GROUP A.
2 Rounds:
10 Barbell Back Squats with 3 second hold @ Bottom of 10th
10 Reverse Grip Press
Then: Build to WOD Weight
GROUP B.
Easy 7 min AMRAP
10 Band Pull-Aparts
10 Spiderman
10 Cal Row
For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Goal: Sub 15 min
(225/155)
A.
Couch Stretch
3 min/side
B.
Pec Stretch
2 min
Coach Shar-Lo’s Dynamic Warm-Up
200m Relay: Each Team Member Completes two 200m Runs before beginning the WOD below.
In teams of 4 complete as many reps as possible in 22 minutes of:
Med Ball Cleans
Box Jumps
Burpees
3 people working at once (one per movement), one person resting. Switch as needed.
THE WALK AROUND
Banded Front Rack Stretch
:90 sec – 2 min/side
Roll/Smash Calves and Quads
2 min each
3 Way Hip Stretch x 3
2 Rounds:
250m Row/200m Run
15 Air Squats
2 Rounds
500 meter Row
25 Back Squat (155/105)
Goal: Sub 12 min
A.
8 min jog/row
B..
Couch Stretch
3 min/side
200m run
Warm up WOD Movements
200m Run
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Goal: Sub 30 Minutes
245/165
135/95
70/55
A.
Easy Row/Run
5 min
B.
Roll/Smash IT bands and Glutes
2 min/side
C.
Roll/Smash Upper Back
2 min
2 Rounds
50′ High Knees
50′ Butt Kickers
10 Toy Soldier
10 Lunge with Twist
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Goal: sub-27 Minutes
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
A.
Banded Hammie Stretch
2 min/side
B
2 Rounds
20 Band Good Morning
10 Side Monster Walks/side
10 Cal Row
15 Minutes to Complete
Monster Walk (Forward/Back/Side to Side)
A.
Banded Spiderman Stretch
:90 sec/side
B.
3 Rounds
9 Goblet Squat
7 PVC Pass Thru
5 Hang Muscle Snatch
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
75#/55#
Goal: Sub 8 Minutes
A.
Roll/Smash Upper Back/Lats
3 min
B.
Roll/Smash IT Bands
:90 sec – 2 min/side
Easy 5 Minutes Cindy:
5 Pull ups
10 Push Ups
15 Squats
2 PERSON TEAM WOD:
Station 1:
2K Row
One teammate rows as the other holds an 95#/65# barbell at the top of the DL position.
When the person holding the bar drops the bar the partners must switch.
Station 2:
200 Push Ups
One teammate does the push ups as the other hangs from the pull up bar.
When the person hanging from the bar drops then the partners must switch.
REST 2 Minutes
Station 3:
TEAM Annie:
Two Teammates: One teammate working at a time!
100-80-60-40-20
Double Unders and Sit-Ups
Station 4:
TEAM Fran:
Two Teammates: One teammate working at a time!
42-30-18
DB Thrusters and Pull-Ups
THE WALK AROUND
Accumulate the following
— 50 Band Pull Apart
— 50 Band Face Pull
A
3 Rounds
— 16 Cal Row
— 8 Single Leg Box Step Up/Side
— 4 Inch Worm w/ push up
B
Skill Transfer Snatch x 2
12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
45/30
A
Roll/Smash Lats
— 2 min/side
B
Roll/Smash Quads w/ Barbell in seated postion on box
— 2-4 min