4.13.18 “Jamie”

For Time
1000 meter Row
30 Pull-Ups
30 Thrusters 95/65
1000 meter Run
This Hero WOD is dedicated to Cpl Jamie Kirkpatrick (32) 101 Engineer Regiment who was shot in Afghanistan on 6.27.2010.

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4.12.18

5-4-3-2-1 reps for time of

15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225
Women: 115-125-135-145-155

Intermediate Option

For time:

5 clean and jerks
4 rope climbs, 15 ft.
4 clean and jerks
3 rope climbs, 15 ft.
3 clean and jerks
2 rope climbs, 15 ft.
2 clean and jerks
1 rope climb, 15 ft.
1 clean and jerk

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185
Women: 95-105-115-120-125

Beginner Option

5-4-3-2-1

Rope climbs, lying to standing
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 65-75-95-105-115
Women: 35-45-55-65-75

4.10.18

A. Conditioning

4 minute AMRAP

14/12 Cal. Airdyne
14 Hang Squat Cleans 95/65
14 Burpees

Rest 4 minutes

4 minute AMRAP

14/12 Cal. Airdyne
12 Hang Squat Cleans 95/65
12 Burpees

Rest 4 minutes

4 minute AMRAP

14/12 Cal. Airdyne
10 Hang Squat Cleans 95/65
10 Burpees

B. Core Accessory

3 rounds

1 minute ring plank

10 Tempo Ring Rows (2 second concentric and eccentric, in other words 2 seconds going up and 2 seconds going back down)

4.9.18

A. Skill

Handstand Push Ups

Every minute on the minute for 10 minutes

Choose your rep scheme but keep your sets small, you can do choose to do strict or kipping handstand push ups

B. Conditoning

30-20-10

DB Thrusters 35/25

Toes to Bar

Scale options

21-15-9

DB Thrusters 35/25

Toes to Bar

21-15-9

DB Thrusters 20/10

Hanging knee raises