Warm-up & Mobility: 15 Minutes

Strength: Clean 6×2 across at 80-85% 1RM – 60-120 sec rest between sets

Conditioning: “Hot Tamale” (CFNE)
4 rounds for time of:

• 5 PC (185/135lb)
• 200m Run

 

Warm-up & Mobility: 15 Minutes

Conditioning: 5 Rounds of –

• AMRAP 3 minutes of:
  7 Thrusters 95/65
  30 Double unders
  1 min rest
• AMRAP 1 minute of:
  Pull Ups
  1 min rest

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch: 6×2 across @ 80-85% – 60-120 sec rest between sets

Conditioning: For time – 21-18-15-12-9-6-3 reps of –

• Burpee
• TTB

**E2MOM 3 Power Snatch (135/95lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – Focus on form – bar placement (high vs. low.), squeezing bar and thinking of squeezing elbows back to touch, short methodical walkout, locked knees and tighten up before squat. To work on staying tight we will work the slow tempo squat (4 counts down, 2 counts up) 5 sets of 8 reps at 45-50% of your 1RM.

Conditioning: Back to Basics Monday
AMRAP 14 minutes – down-ladder 10-8-6-4-2 of –

• KB Swings (32/24k)
• Wall Ball (20/14lb)
• Box Jump (24/20″)

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU progressions

Conditioning: “Diane” – for time
21-15-9 for time of:

• Deadlift (225/155lb)
• HSPU

 

Warm-up & Mobility: 15 Minutes

Strength: 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk (climbing in weight each set to heaviest possible) 60-120 sec rest between sets

Conditioning: AMRAP 12 ladder of –

• 10 Squats
• 2 Push Jerk (115/75lb) (add 2 Push-Jerk each round)
• 10 Box Jump (24/20″)

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Lipstick on a Pig” (CFNE)

• 1000 Meter Row “Buy-In”

Immediately into 6 rounds of :

• 9 Chest-to-bar Pull-Ups
• 9 Kettlebell swings (32/24k)
• 9 Front Squats (135/95lb)

 

“White”

Five rounds for time of:

3 Rope ascents
10 Toes to bar
21 Walking lunge steps with 45/25lb plate held overhead
Run 400 meters

Today’s WOD is in remembrance of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, who was assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, who died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

Warm-up & Mobility: 15 Minutes

Strength:  Snatch – 7 sets of 1 power snatch + 1 hang Snatch (climbing in weight ea. set) approx 2min of rest between sets

Conditioning: 15 AMRAP for reps and weight:

• 9 Snatch DL
• 7 Hang Power Snatch
• 5 OHS
• 6×25 meter shuttle runs

 

Warm-up & Mobility: 20 Minutes

Conditioning:

AMRAP 3 min of –

• 3 Power Clean (155/105llb)
• 20 Double-Unders

Rest 3:00

AMRAP 4 min of –

• 4 Power Clean (135/95lb)
• 20 Double-Unders

Rest 4:00

AMRAP 5 min of –

• 5 Power Clean(115/75lb)
• 20 Double-Unders