31 Abmat Situps
16 KB Swings 53/35
31 Double Unders (scale = 62 singles)
Metcon (7 Rounds for Time)
31 Abmat Situps 16 KB Swings 53/35 31 Double Unders (scale = 62 singles)
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20 Min Amrap
30 Second Wall Sit 3 Squat Cleans (185/135) 10 Burpee Box Jump Overs 24/20 *accumulate 30 seconds for the wall sits. if you break, time stops until you get back on the wall. **wall sit means back against wall, 90 degrees at the hips and knees, no hands on knees. ***scale for squat clean = power clean + front squat ****you're welcome. 3 Rounds for Time:
20 Handstand Pushups (Scale = 30 Pushups) 30 OH DB Single Arm Lunges (50/35) 20 Alternating DB Snatches (50/35) Felix The Cat (Time)
6 Rounds for Time of: 9 Burpees 9 Box Jumps (24/20) 9 Pull-Ups 9 Thrusters (95/65) 9 Toes-to-Bar (Sub with 12 sit-ups if needed) This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014. "Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him." -via felixfund.org.uk Team of 2: 20 Min AMRAP 2 Rounds: 15 Synchro Bar Facing Burpees 60 Box Jump Overs 24/20 15 Synchro Bar Facing Burpees 30 DB Box Step Overs 24/20 50/35 -then- *max rep devil press 50/35 W/ Remaining Time ( switching every 5 reps on DP) Set up a bar with standard plates for BFB. Score is total Devil Press at the end. For Time:
5 Rds 10 Toes-2-Bar (15 situps) 8 OH Squats 75/55 -then- 5 Rds 7 Toes-2-Bar (11 situps) 4 OH Squats 115/85 -then- 5 Rds 4 Toes-2-Bar (6 situps) 2 OH Squat 145/105 *17 Minute Time Cap **squat snatch is not allowed for the first rep For Time:
100 Double Unders (200 singles) 21 Deadlifts (155/105) 75 Double Unders (150 singles) 18 Deadlifts (155/105) 50 Double Unders (100 singles) 15 Deadlifts (155/105) -Rest 3 mins - 25 Burpees 12 Deadlifts (275/195) 20 Burpees 9 Deadlifts (275/195) 15 Burpees 6 Deadlifts (275/195) **30 Minute Time Cap Metcon (For Time)
24 Min Running Clock: Every 4 Mins for 6 Rds 200 Meter Run 15 Shoulder-2-Overheads 15 Pull-ups (135/95) * score is time of slowest round. If you fail to complete a round in the 4 minute window.. complete an AMRAP with remaining time. 6 Rounds for time of:
30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m Run or Row Teams of 3:
3 Rounds for Time: 100 KB Hang Snatches (53/35) 75 Box Jump Overs (24/20) 50 Synchronized Deadlifts (185/135) *1 work, 1 rest, except on the deadlifts. 1 person must always be rowing for distance for reps to accumulate. ** KB do not have to be alternating |
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