Teams of 2 (on a 25 min time cap) complete
5 RFT:
30 cal Row
20 burpees
10 Curtis Ps
“BLOUNT FORCE IMPACT”
STRENGTH
Bench Press
5×3 @ 90%
CONDITIONING
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
“EDELMAN’S ENDLESS EMOM”
TOES TO BAR EFFICEINCY
3 Sets:
65% of best set of unbroken Toes To Bar
18 min EMOM
Minute 1: 18/14 cal row
Minute 2: 40 Double Unders
Minute 3: 8 Toes To Bar
“BRADY’S BURPEES”
21-15-9
Hang Power Snatch (75/55)
Burpee over the Bar
-3 min rest-
15-12-9
Hang Power Snatch (95/65)
Burpee over the Bar
“GRONK Picks Things Up and Puts Them Down”
STRENGTH
Deadlift
5×3 @ 90%
CONDITIONING
7 rounds:
15 Box Jumps (24/20)
15 KB Swings (53/35)
CHEST-2-BAR EFFICIENCY
3 sets of
65% of your all-time max set of unbroken chest-to-bar pull-ups
**90 seconds rest between sets
CONDITIONING
5 rounds
**every 3 minutes complete:
400m row
9 Toes to Bar
Running Clock
At the 0:00 (on the clock)
5 min EMOM:
1 Clean
At the 9:00 (on the clock)
5 min EMOM:
1 Snatch
At the 18:00 (on the clock)
For Time:
15-12-9-6-3
Unbroken OHS (95/65)
25 Double Unders
STRENGTH
Strict Press 5×3 @ 90%
CONDITIONING
3 X 500m row sprint
**rest 2 minutes between rounds
STRENGTH
Back Squat 5×3 @ 90%
CONDITIONING
4 Rounds:
12 DB Front Squats (35/25)
12 Box Jump Overs (24/20)
“Little Glenn’
FOR TIME:
30 Clean and Jerks (95/65)
800m run
5 Rope Climbs
800m run
65 Burpees
**This is a scaled version of the Hero WOD “Glen”. U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, he gave the ultimate sacrifice in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
STRENGTH
Deadlift –> 5×3 @ 90% 1RM
CONDITIONING
8 Min Clock
10-1 (ladder style)
Deadlift (50% of 1 RM)
V-up
HANDSTAND PUSH-UP STRENGTH
6 sets:
2 Strict HSPU + 4 Kipping HSPU
*1 minute rest between sets
-rest 5 mins-
CONDITIONING
3 Intervals:
12/10 calorie assault bike
5 burpees
12/10 calorie assault bike
5 burpees
5 ROUNDS
Every 90 seconds complete 3 Hang Squat Cleans @ 65% of clean max
-then-
21-15-9
Hang Squat Clean (50% or previous barbell)
Toes to Bar
STRENGTH
5×3 Bench Press @ 90%
CONDITIONING
“RACE TO 50”
Teams of 2 For Time:
50 Man Makers (40/25)
**one partner rows 15/12 calories while the other completes as many man makers as possible then switch until done
For Time:
800m run
25 KB Swings (50/35)
25 Box Jumps
600m Run
20 KB Swings (50/35)
20 Box Jumps
400m Run
15 KB Swings (50/35)
15 Box Jumps
200m Run
10 KB Swings (50/35)
10 Box Jumps