5rounds
200m run
7 Pull ups
5 C2B Pull ups
3 bar M.U.
Rest 1min after each round
9min cap
9 Squat Cleans 185/115
35 Dubz
7 squat Cleans
35 Dubz
5 squat cleans
35 Dubz
3 squat cleans
35 Dubz
Core
100 v-ups
Every 6min for 24min
30 cal Row
15 DeadLifts 225/135
7 Bar M.U.
12min to complete
30 Squat Cleans
225/135
10min to complete
1000m run
Remaining time
Max Wall Balls
2min rest
10min to complete
60/50 cal bike
Remaining time
Max Burpees
2min rest
10min to complete
1500m Row
Remaining time
Max KBS
Every 2min perform a movement
•P. cleans
•S2OH
•P. Clean and Jerks
Set 1: 12 reps @ 95/65
Set 2: 9 reps @ 135/95
Set 3: 6 reps @ 155/105
Set4: 3 reps @ 185/125
Every 3min for 15min max
2rounds
10 Front Squats 95/65
5 bar facing Burpees
*add reps every 3min
Then
2 Rounds
12 Front Squats
6 Burpees
Then
2 Rounds
14 Front Squats
7 Burpees
Then
2 Rounds
16 Front Squats
8 Burpees
Then
2 Rounds
18 Front Squats
9 Burpees
5 Rounds for time of:
50 Step-ups with 45# barbell, 20″
15 Cleans, 135#
50 Step-ups with 45# barbell, 20″
10 Snatches, 135#
In honor of Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006
To learn more about Monti click here
6 Rounds
10 Thrusters
10 HR Push Ups
10 KBS
10 Pull ups
10 cal bike
Warm-Up
3 Rds
3-5 Strict Pull-ups or Negatives
7 each leg -DB Single-Leg DL
10 HR Push-ups
20 Plank Toe Touches
WOD
EMOMx16
Odd: 100m Sprint
Even: 3-5 Man Makers *OH lunge variation
–Rest 2min–
12min AMRAP
15/12 Cal AB
20m DB Death March
12 DB Push Press
20m DB Death March
FINISHER: 100 Hollow Body Rocks
100 Supermans
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
12min to complete
15 DeadLifts 185/115
15 Box Jumps 24/20
12 DeadLifts 225/135
15 Box jumps
9 DeadLifts 275/155
15 Box jumps
6 DeadLifts @ 315/185
15 Box jumps
3 DeadLifts @ 345/205
15 Box jumps
Running Drills
Include…
High knees/butt kicks
Skipping
Shuffle
Carioke
Duck walk
Lateral lunge, lunge, hop
Burpee Broad jumps
WOD
10min to complete
1mile Run + Max WB
–Rest 2min–
8min to Complete
800m Run w/ WB
Max WB Sit-Ups
–Rest 2min–
6min to complete
400m Run w/ WB
Max Lateral Lunges w/ WB
—1min Rest—
4min to Complete
200m Run w/ WB
Max Ball Slams
–1min Rest—
2min to complete
100m Run *no WB
Max Burpee over WB
5 Rounds
400m run
10 Front Squats 135/95
10 Floor Press
20 Sit Ups
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