Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work)

Conditioning: “Quarter Gone Bad” (takes 15 min)

Five rounds for total reps of:

• Thrusters (75/55lb) – Max Reps in 15 Seconds
• Rest 45 Seconds
• Pull Ups – Max Reps in 15 Seconds
• Rest 45 Seconds
• Burpees – Max Reps in 15 Seconds
• Rest 45 Seconds

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min for Push Press 3-3-3 then Push Jerk 3-3-3

Conditioning: “Push-it Real Good”

12 min AMRAP of

• 10 KB Swing (32/24k)
• 12 Push-up
• 6 Push Press (@70% of 1RM)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 15 minutes to work to a heavy double

Conditioning: “Toto” – 14 minute AMRAP of –

• 21 Air Squats
• 9 HSPU
• 7 Burpee Pull-up

 

Warm-up & Mobility: 15 Minutes

Strength: Warm up the deadlift – Work up to WOD weight

Conditioning: “Baby Come Back”

For time: 21-15-9 reps of –

• Deadlift @ bodyweight
• 2-Count Lateral jumps over the bar (return to your start position for each rep)

Finisher: Turkish Get ups – complete 2 sets of 5 on each side – pause a full second at each position

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 20 minutes to hit a heavy double

Conditioning: “Keep Hanging On”

10 Minute AMRAP  (use 70% of Hang Power Clean or Jerk, whichever is lower) of –

• 6 Hang Power Clean
• 3 Jerk
• 9 Hand-release push-up

Score for WOD is weight and rounds and reps completed.

 

“White”

Five rounds for time of:

• 3 Rope ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45/25lb plate held overhead (L+R=2)
• 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: 20 minutes to work to 1RM Snatch

Conditioning: “She’s Gone”

2 RFT (or max reps in a 15 min time cap)

• 50 Wall Ball (20/14lb)
• 40 KB Swing (24/16)
• 30 Burpees
• 20 Box Jumps
• 10 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: 1RM Deadlift (for newer athletes should instead work to a heavy double)

Conditioning: “Running Annie”

• 50-40-30-20-10 reps of Double-unders and sit-ups

*Run 150m shuttle between rounds

OR

• 5 min AMRAP of burpees (with full hip ext)

 

arm-up & Mobility: 15 Minutes

Strength: Body weight basics skill – review of Push-ups and Pull-ups and their progressions

Conditioning: “Level I Test”

Score is first round and total working time of –

• Row 500
• 40 Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

Rest 3 minutes and repeat

To meet the Level I athlete test, athletes should complete their first round under 6:30 for men, under 7:00 for women.

 

OR – For those athletes who have already completed this WOD in the time required, there is an option to scale up the movements.

“Upgray’d” – One round for time of –

• 40 Jumping squats
• 30 GHD Sit-ups
• 20 True Push-ups
• 10 C2B or 5 MUs

 

Warm-up & Mobility: 15 Minutes

Strength: Work to a 1RM Clean

Conditioning:
“Gingers”

5 Rounds for Time of –

• 5 Thruster (115/75lb)
• 7 Hang Power Clean
• 9 Toes to bar