WODS & NEWS

STRENGTH
FOR LOAD
20RM Back Squat

-then-

WORKOUT
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Foam Roll (IT Band - L)
2:00 Foam Roll (IT Band - R)
2:00 Foam Roll (T-Spine / Upper Back)

WORKOUT
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be "library" quiet. Goal is to build to heaviest 1
then match or beat your weights on the way back up the
ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must
touch the ground. Athletes must switch arms when DB is on
the ground.

OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody - swing leg w/ band across to opposite side.

HERO WORKOUT
"TOMMY MAC"
2 ROUNDS FOR TIME
12 Burpees
12 Thrusters (115/75)|(75/55)
12 Burpees
12 Power Snatches (115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)
12 Burpees
12 Hang Squat Cleans (115/75)|(75/55)
12 Burpees
12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on
October 12, 2012 by enemy forces during a heavy firefight
while conducting combat operations in Ghazni Province,
Afghanistan.

EXTENDED WARM-UP
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

-then-

WORKOUT
EMOM x 20 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 15 Toes to Bar or 20 Sit-Ups
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Max Rope Climbs
*1 RR = Row L + Row R + Push-up

B

SKILL
3 SETS
50' HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-

-then-

WORKOUT
E4MOM x 16 MINUTES
MIN 1-4 - Run 800m
MIN 5-8 - AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
-Rest 4:00-

E2MOM x 10 MINUTES
MIN 1-2 - Run 200m
MIN 3-4 - AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)

WORKOUT
ON A 3:00 RUNNING CLOCK...
20 Push-up
30 Russian KB Swing (70/53)|(53/35)
75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under

STRENGTH
FOR LOAD
10RM Front Squat

-then-

AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)
9 Up-Downs
9 Knee 2 Elbow

PARTNER WORKOUT
IN TEAMS OF 2...
FOR TIME
100-80-60-40-20
Cal Row
50-40-30-20-10
“Syncro” Walking Lunges

EMOM x 8 MINUTES

MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps

-then-

4 ROUNDS FOR TIME
5 Deadlift (AHAP)
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)