30 Hang Cleans
30 Front Squats
30 S20
*every time you drop the bar 3 burpees before you pick it back up
95/65 75/55 65/45
3 Rounds For Time:
30 Hang Cleans 30 Front Squats 30 S20 *every time you drop the bar 3 burpees before you pick it back up 95/65 75/55 65/45
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Veterans Day Hero WOD: Wes (For Time)
Run 800 meters carrying a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters carrying a 25-lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara. 15 Min AMRAP
10 Wall Balls 20/14 10 Lateral Burpees 10 Deadlifts (185/135) Metcon (3 Rounds For Time)
400 Meter Run 60 Double Unders/ 120 Singles 30 OH Walking DB Lunges (50/35) 30 DB Single Arm S2O (50/35, 15 each arm) ** 1 DB on lunges, switch as needed. 16 Min. AMRAP
3 Bar Muscle Ups (scale w/6 ring dips) 7 Burpees Box Jump Overs 24/20 14 Power Cleans (115/85) MetCon (For Time)
50 Air Squats 50 Abmat Situps 10 Squat Snatches 40 Air Squats 40 Abmat Situps 8 Squat Snatches 30 Air Squats 30 Abmat Situps 6 Squat Snatches 20 Air Squats 20 Abmat Situps 4 Squat Snatches 10 Air Squats 10 Abmat Situps 2 Squat Snatches 155/105 135/95 95/65 "Bradshaw" 10 rounds for time of:
3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009. To learn more about Bradshaw click here. Women’s RX is 155 ***Scale as needed The Workout:
6 x 6 Standing db single arm strict press (6 right and 6 left, for 6 rounds) -then- Tabata Ring Dips Toes to bar Double unders *move from station to station (20 seconds dips, 10 seconds rest, 20 seconds ttb, 10 seconds rest, 20 seconds du’s, 10 seconds rest x 8 rounds) For Time:
Round 1: 4-8-12-8-4 Box Jump Overs 24/20 Back Squats (135/95) -1 min rest- Round 2: 4-8-12-8-4 Box Jumps 24/20 Front Squats (115/85) -1 min rest- Round 3: 4-8-12-8-4 Box Jumps 30/24 Overhead Squats (95/65) ** score is total time, INCLUDING, rest. 20 Min Amrap
10 Burpees 31 Goblet Lunges 53/35 10 Pullups 31 Double Unders/62 Singles 10 Toes to Bar 31 KB Swings 200 Meter Run or .5 mile assault bike |
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