Strength/Skill:

• 5×2 DL (7.5RPE)

Metcon:

• 10-1 x DB DL(70/50)
• 10/8 Cal Echo Bike btw sets

Strength/Skill:

• 5×3 Back Squat (work up to 8/10 RPE)

Metcon: 3 Rounds

• 25/20 x Cal Bike erg
• 15 x DB Push Press
• 50′ Handstand Walk
• 15 x DB Push Press
• 25/20 x Cal Bike erg

Saturday Partner WOD!!

Teams of 2:

Partner A: Chipper

• 5k Bike
• 2k Row
• 1.5k Ski

Partner B: Complete the following

• 8 x DL (or sandbag cleans)
• 16 x Sit-ups
• 50 x Double Unders

Switch back and forth till A is complete!

Strength/Skill:

• 5 x Wall walks
• 6 x Strict 1-arm Arnold Press (per arm)
• 15 x Alt DB Curls
• 60s Plank

Metcon: For Time

• 50/40/30/20/10 x Cal Row/Ski
• 25/20/15/10/5 x GHD
• 25/20/15/10/5 x HSPU

Strength/Skill:

• 3/2/2/3/2/2 x Clean and Jerk

Metcon: For Time

• 10 x OH Squat (155/105)
• 10 x Burpee Box Jump overs (24/20)
• 10 x Thrusters
• 10 x Power Clean
• 10 x Muscle-ups
• 1k Run
• 10 x Muscle-ups
• 10 x Power Clean
• 10 x Thrusters
• 10 x Burpee Box Jump overs (24/20)
• 10 x OH Squat (155/105)

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

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