Strength/Skill:

• Clean DL + 1″ Power Clean + 1″ Clean
• 5×3 work up to 80%

Metcon: 6 Rounds (rest 1:1)

• 15/12 Cal Row
• 100′ Handstand Walk (8 Wall Walks)
• 15/12 Cal Row

Strength/Skill:

• 1 1/4 + 1 aback Squat: 5/5//4/4/3

Metcon: In 2 Minutes

• 15 x C2B
• 15/12 Cal Echo Bike
• max Snatch (95/65)
• continue till 50 Snatch

Saturday Partner WOD!

Hero WOD: “Small” – 3 Rounds

• 1000m Row
• 50 x Burpees
• 50 x Box Jumps
• 800m Run

Either complete with a partner or by yourself!

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Strength/Skill: 4x

• 3 x Strict Pullup (1s pause + 4s negative)
• Max Effort Strict Pull-ups
• 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
• 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.

Metcon: 5 x E6MO6M

• 30/24 x Cal Bike Erg
• 400m Run
• 15 x Hollow Rocks

Strength/Skill:

• 4 Sets: 3 x Front Squat + 1 x Jerk

Metcon: 5 Rounds

• 200m Run
• 15 x Bench Press (185/125)
• 200m Run
• Rest 1:1

Strength/Skill:

• 5×2 Clean DL + Hang Power Clean (1″)
• work up to 7.5RPE

Metcon: 8m AMRAP

• 25/50/75/100/125/150′ etc…
• DB Front Rack Lunge (2×50/35)
• 2/4/6/8/10 etc wall walks 🙂

Saturday Partner WOD!!

Teams of 2:

• 50 Cal Ski
• 10 x Partner Burpees
• 50 x T2B
• 10 x Partner Burpees
• 50 x Echo Bike Cals
• 10 x Partner Burpees
• 50 x DB Snatch
• 10 x Partner Burpees
• 400m Run (together)

Strength/Skill:

• 5×10 Front Rack Lunges

Metcon: 24m x E4MO4M (2m cap)

• 15/12 Cal Bike Erg
• 10 x Box Jumps (30/24)
• 5 x Sandbag Cleans (150/100)