Monday
Partner version of Hero workout Badger in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on Dec. 11 2007.
Athletes split the cleans and pull-ups as needed and run together.
WOD:
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Partner Run, 800 m
Tuesday
Strength: Snatch 3-3-3-2-2-2
WOD: For time:
1 Squat Snatch, 135/95 lbs
50 Double Unders
2 Squat Snatches, 135/95 lbs
50 Double Unders
3 Squat Snatches, 135/95 lbs
50 Double Unders
4 Squat Snatches, 135/95 lbs
50 Double Unders
5 Squat Snatches, 135/95 lbs
50 Double Unders
Wednesday
Skills: Toes 2 Bar & Bar Muscle Ups
WOD Open Workout 17
As many reps as possible in 12 mins of:
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs
Thursday
Strength Push Press 5-5-5-5-5
Workup to 5 push presses at or above 75% and stay there for all 5 sets.
Rest2:00-3:00 minutes between sets.
Core: Tabata 8 intervals of 20 sec of work 10 sec rest: Hollow Rocks
Friday
Skill: Rope Climbs
WOD: In 12 mins, for max reps of:
50 Row Calories
40 Kettlebell Swings, 53/35 lbs
30 Kettlebell Goblet Squats, 53/35 lbs
20 Burpees
max reps in remaining time Rope Climbs
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