WOD
"Chips and Salsa"
3 sets For Time:
12 Bar Facing Burpees
12 Thrusters 95#/65#
24 Pull Ups
12 Thrusters 95#/65#
12 Bar Facing Burpees
-rest 3:00 between sets-
*30:00 Time Cap
Accessory
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
WOD
In Partners, for Time:
400m Partner Run
50 Back Squats 95#/65#
50 Shoulder to Overhead 95#/65#
400m Partner Run
50 Pull-ups
50 Push-ups
400m Partner Run
50 Box Jumps 24"/20"
50 Kettlebell Swings 55#/35#
400m Partner Run
*Split work as needed.
**5 Burpee penalty to the partners handing work over to other partner for switching work
WOD
“It's lights out and away we go!”
Partner “BRADSHAW”
Teams of 2 For Time:
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts 225#/155#
12 Pull-Ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Strength
Power Clean
6 sets of 6 Power Clean and Jerks (every 2:00)
* Weight should be 50% of 1RM
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Teacher and Defender"
For Time:
27-21-15-9
Pull Ups
15-12-9-6
Burpee to Bar
