Strength: 3rd week of 40 rep Metcon: “Counting Calories” (20 min cap) 10 cals on AB 20 burpees 15 cals 15 burpees 20 cals 10 burpees 25 cals 5 burpees *+5 cals for rower
Partner Wod 3RFT 30 wall balls(20/14) 30 ball slams 30 sit ups passing slam ball 30 burpees D&S Bar muscle up progressions
Tabata hollow hold and supermans “Dont Let Go” 5RFT 10 goblet squats(53/35) 10KBS *every time the kb touches the floor 5 burpee penalty
15 minutes build to heavy clean and jerk “13.4” AMRAP 7 3 clean and jerks(135/95) 3 T2B ascending by 3’s Lv1(115/75) kipping knee ups Lv2(105/65) knee raises
weighted goodmornings 4×10 building “Gassed” 25 cals on bike 21-15-9 Burpees KBS(70/53) 25 cals on bike
Strict press 7-7-5-5-3 building “the Chief” five 3minute AMRAPs 3 power cleans(135/95) 6 push ups 9 air squats Rest 1 min. Lv1(115/75) Lv2(95/65)
Week 2 40 rep front squat “Jackie” 1000 m row 50 thrusters(45/35) 30 pull ups
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. ‘Marc Carter’ 4RFT with a partner 30 squat cleans(95/65) 30 pull ups 1000 m row(50 cals on bike) Lv1(85/55) Lv2(75/45) “Badger” 3RFT 30 squat cleans(95/65) 30 pull ups 800 m run
Tabata L-sits and planks rest 1 minute Tabata ring hold and planks “11.1” AMRAP 10 30 dubs 15 power snatches (75/55) Lv1(65/45) Lv1(55/35)
15 minutes build to heavy clean EMOM12 2 deadlifts+1 hang clean + clean&jerk (touch-n-go) building weight Optional cash out: 2K row for time