400 meter row
15 snatches 135/95, 115/85, 95/65
800 meter row
10 snatches 155/105, 135/95, 115/85
1600 meter row
5 snatches 175/120, 155/105, 135/95
For Time:
400 meter row 15 snatches 135/95, 115/85, 95/65 800 meter row 10 snatches 155/105, 135/95, 115/85 1600 meter row 5 snatches 175/120, 155/105, 135/95
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Take up to 20 mins to establish 1 rep max Back Squat
-then- 12 min amrap 15 Clean and Jerks 10 Ring Dips 75/55 65/45 55/35 Teams of 2:
2 Rounds For Time of: 800 meter row 50 Slam Balls 50 Burpee to Plate 50 HR Pushups 400 meter run 1 work 1 rest *split anyway you wish. if working alone, cut everything in half. 15-12-9 reps of:
Shoulder-2-Overhead Chest-2-Bar Pullups Rest 2 mins 12-9-6 reps of: S2O C2B Rest 2 mins 9-6-3 reps of: S2O C2B Weight options: 135/95 115/80 95/65 3 RFT
100 Double-unders/150 Singles 50 Abmat Situps 10 Squat Cleans 185/135 135/95 95/65 Hero Monday "Wood"
5 Rounds for time of: Run or Row (you choose) 400 meters 10 Burpee box jumps, 24″ box 95/65 pound Sumo-deadlift high-pull, 10 reps 95/65 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. 12 min amrap
5 Plate 2 Overhead (45/25) (touch ground to overhead) 10 OH Plate Lunges (45/25) 15 Abmat Situps 20 Air Squats 6 Rds
200 meter run 5 Deadlifts 205/145 185/135 155/105 10 Lateral Burpees *start a new round every 3 mins, finished with the last round or not. 10 Cleans (185 /135 135/95 115/85)
20 Box Jump Overs 24/20 30 Pull-ups 40 KB Swings 53/35 50 Wall balls 20/14 15 min. Time-cap Website link: 800m row or run
-then- 10 rounds for time of: 5 Burpees 10 Ab-mat Situps 15 Air-squats |
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