For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Women: #105
*Power Clean and Jerks
20-10-5
FR Lunges @ bodyweight
9-6-3
Ring Muscle Ups
Modified:
20-10-5
FR Lunges
Pull Ups
5 Min AMRAP
5 Front Squat
5 Push Press
:10 Hang from pull up bar
50ft Bear Crawl
Get in groups of 3-4. Superset the weightlifting movements, keep weight light, focus on technique.
For time:
400m Run
40 Box Step Ups (kb)
30 Goblet Squats (kb)
20 Burpees
Max Wall Sit
10 Rounds
10 Deadlifts #185/125
20 Wall Balls #20/14
30 Double Unders
One partner does an entire round by themselves and then the next partner does an entire round. Switch every round until each partner has done five rounds.
30 Empty Bar Back Squats
Build to 80% for a single
“Skill WOD”
5 Min AMRAP
10 Ring Rows
10 Push Ups
To make the ring row harder elevate your feet so your body is parallel with the ground.
For time:
20 Hang Power Cleans #135/95
20 Ring Dips
20 Hang Power Cleans #135/95
20 Pull Ups
Half Tabata (4x each)
Mtn Climber
Jumping Pull Up
Air Squat
Shoulder Press
3 Rounds
1 Min Stations
Max Calorie Row
Rest
Max Box Push Ups
Rest
Max Ring Rows
Rest
Max Push Press #35
Rest
Groups of 4. Each person starts at a different station and rotates through until everyone has done each station 3 times.
Every 2 Min for 10 Min:
2 Squat Snatches (UB)
*Build to a 2RM
400m Run
21 OHS
21 KBS
200m Run
15 OHS
15 KBS
200m Run
9 OHS
9 KBS
400m Run
#95/65
#53/35
7 Min AMRAP
5 Wall Squats
5 Goblet Squats
5 Single Arm Romanian DL (kb)
10 Walking Lunges
Partner up. In between each set of deadlifts, complete 5 strict pull ups.
Partner WOD
10 Min AMRAP
15 Wall Balls #14
Partner holds plank
*Switch every time 15 wall balls is completed.
Warm up with 30 reps of the bar, then build to a single at 80%.
Death by:
Shoulder to Overhead #135/95
Box Jumps 24/20″
Burpees over the bar
Min 1 – 1 STO
Min 2 – 2 Box Jumps
Min 3 – 3 Burpees
Min 4 – 4 STO
Min 5 – 5 Box Jumps
Min 6 – 6 Burpees
Min 7 – 7 STO
Min 8 – 8 Box Jumps
Min 9 – 9 Burpees
…and so on until you fail to complete the amount of reps in the corresponding minute. Score is rounds completed, or whatever minute you get to.
Tabata row
Rest 1 minute
Tabata air squats
Rest 1 minute
Tabata toes to bar
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
You will have a seperate score for the row, the squats, and toes to bar.