Monday
A Memorial WOD
*modified for a partner version
"ANDY"
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family members.
RX
For time:
50 Thrusters, 115/80 lbs
50 Box Jumps, 24/20 in
75 Deadlifts, 115/80 lbs
Run, 1.5 mi
75 Deadlifts, 115/80 lbs
50 Box Jumps, 24/20 in
50 Thrusters, 115/80 lbs
Partners share reps as needed. Partners run together. Wear weight vest only as needed.
Intermediate
For time:
50 Thrusters, 95/65 lbs
50 Box Jumps, 24/20 in
75 Deadlifts, 95/65 lbs
Run, 1.5 mi
75 Deadlifts, 95/65 lbs
50 Box Jumps, 24/20 in
50 Thrusters, 95/65 lbs
Partners split reps as needed. Partners can break run into separate runs in order to maintain quick runs. IE "You go, I go" 200m. Wear weight vest only if you have been preparing with one or needed for specific training.
Beginner
For time:
25 Thrusters, 45/35 lbs
50 Box Step-ups, 16/12 in
75 Deadlifts, 45/35 lbs
Run, 800 m
75 Deadlifts, 45/35 lbs
50 Box Step-ups, 16/12 in
25 Thrusters, 45/35 lbs
Partners split all reps as needed. Partners run together where possible. If not possible split run into 100m "You go, I go rounds". No weight vest should be needed.
Tuesday
Skill Work
Pre-workout skill
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
Rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (135/95 lb)
Score: Total time
Intermediate
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (115/75 lb)
Score: Total time
Beginner
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (45/35 lb)
Wednesday
Skill Work
Pre-workout technique work
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
Rx
For time:
15 deadlifts (115/85 lb)
15 push jerks
12 deadlifts (135/95 lb)
12 push jerks
9 deadlifts (165/115 lb)
9 push jerks
6 deadlifts (185/125 lb)
6 push jerks
3 deadlifts (205/135 lb)
3 push jerks
– Use the same barbell for both movements.
Score: Total time
Intermediate
For time:
15 deadlifts (75/55 lb)
15 push jerks
12 deadlifts (95/65 lb)
12 push jerks
9 deadlifts (115/85 lb)
9 push jerks
6 deadlifts 135/95 lb)
6 push jerks
3 deadlifts (155/105 lb)
3 push jerks
– Use the same barbell for both movements.
Score: Total time
Beginner
5 rounds for time of:
6 deadlifts (65/45 lb)
6 push presses
– Use the same barbell for both movements.
Score: Total time
Thursday
Rx
5 rounds for reps of:
AMRAP 5:
1,000/900-m row
Max Double Unders
– Rest 1:00 between AMRAPs.
Intermediate
Same as Rx’d
Beginner
5 rounds, 5 mins each, for max reps of:
Row, 600/700 m
max reps in remaining time Penguin Taps
Rest 1 min
Friday
Rx
For time:
60 burpees
50 wall-ball shots (20/14 lb)(10/9 ft)
40 thrusters (45/35 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Score: Total time
Intermediate
For time:
60 burpees
50 wall-ball shots (14/10 lb)(10/9 ft)
40 thrusters (45/35 lb)
18 toes-to-bars
12 pull-ups
6 chest-to-bar pull-ups
Score: Total time
Beginner
For time:
30 burpees
30 wall-ball shots (10/6 lb)(9/8 ft)
20 DB thrusters (15/10 lb)
20 hanging knee raises
10 ring rows
10 jumping pull-ups
– Use two dumbbells.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest
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