WOD Monday November 11th

Warm up: 2 minutes on a thing / seated good mornings x 15 / bench sit ups x 15

  1. Back squat: 5 x 4 @ 85%

2. Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
Burpee bar muscle-ups

 

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

WOD Saturday November 9th

“AIR FORCE WOD”

  • For Time
  • 20 Thrusters (95/65 lbs)
  • 20 Sumo Deadlift High-Pulls (95/65 lbs)
  • 20 Push Jerks (95/65 lbs)
  • 20 Overhead Squats (95/65 lbs)
  • 20 Front Squats (95/65 lbs)
  • 4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

WOD Friday November 1st

Warm up your hamstrings / trunk

  1. Deadlift: 5 x 3 @ 85 %

2.

Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box