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:

• 5×10 Front Rack Lunges (5 then 5)

Metcon: For Time (15m Cap)

• 25/20 x Cal Echo Bike
• 5 x Rope Climbs
• 25 x Deadlifts
• 5 x Rope Climbs
• 25/20 x Cal Echo Bike

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:

• 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 🙂

Strength:

• Pause Back Squats + 1/4 Squat + Squat

• 2 x 1+2+2
• 2 x 1+1+2
• 1 x 1+1+1

Metcon: 21/15/9

• Burpee Box Jump-overs (24/20)
• OH Squats (135/95)

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: Superset

• 5×5 Bench Press
• 5×5 Bent-over Row

Metcon: 20m AMRAP

• 20 x Cal Ski
• 20 x Ball Slams
• 20 x KB Swings
• 20 x GHD

Strength:

• 4 x 3 Cleans + 1 Jerk
• 1 x 2 Cleans + 1 Jerk

Metcon: 18m Cap

• 1K Row
• 50 x Thruster (45/35)
• 60 x C2B
• 50 x Thruster (45/35)
• 1K Row