10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
If you have muscle ups already take 4 attempts at a max unbroken muscle ups. If you don’t have then take at least 4 attempts at a muscle up, assisted or unassisted.
Max Effort 1000m Row
16min AMRAP:
15 deadlifts 135/95
10 power cleans 135/95
15 bar over burpees
Not T&G (drop barbell between every rep)
Every 3 min untill failure complete:
30 kettle bell swings 53/35
RX+:
Kettle bell 70/53
5 rounds:
400m run
15 squat cleans 135/95
15 ring dips
10 Rounds
3 Squat Clean and Jerks #185/125
5 Box Jumps 30/24″
RX+
#225/145
Warm up and stretch quick today! You need about 45 min to complete both parts of the WOD.
2 Lengths High Knees
2 Lengths Burpee Broad Jumps
“Midline Madness”
2-3 Rounds for completion:
10 Strict TTB
20 Abmat Sit Ups
30 Supermans
40 Flutter Kicks
50 Bicycles
60 sec Plank Hold
4 Rounds
400m Run
500m Row
How good is your conditioning? I guess today we’ll find out!
Build to a heavy set of 6
40-30-20-10
Deadlifts #135/95
Air Squats
Push Ups
RX+
Deadlift #185/125
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Complete each WOD once. The “3 rounds” is for scoring purposes.
For time:
1000m Row
50 KBS #53/35
25 Push Jerks #165/115