RX 60 Calorie Row 50 Pistols 40 Box Jump Over 24”/20” 30 Toes to Bar 20 Handstand Push Ups 10 Rope Climbs 15’ SCALED 60 Calorie Row 50 Lunges 40 Box Jump Over 24”/20” 30 Hanging Feet Above Waist 20 Shoulder to Overhead 115/75 10 Rope Climbs 12’ Event 4 will be a waterfall style event. At the count of 3, 2, 1, Go! Female partners will begin on the Row. At the completion of 60 Calories females will move into the Pistols/Lunges and males will be able to begin the 60 Calorie Row.
MAIN WOD M-1: Strict Supinated Pull-up 4 x 2-3 Reps from Failure TIMECAP: 20:00 SCALING GUIDE: a) Athletes who can perform more than 10 reps per set while leaving 2-3 in the tank should add weight. b) Chin-Up Negative, 3-5 Sets, work towards being able to do 5 consecutive reps of 10 seconds each . c) Piked Assisted Pullup, 4-5 sets, work towards being able to do 5 reps with a 10 second negative on each one. d) Chin Hang, 4-5 sets, work towards a 45 second hold. M-2: 5 Rounds
Event 2 will take place 2:00 after Event 1. In Event 2 Athletes will have 6:00 to find a 1RM Overhead Squat. Athletes will begin with an empty barbell on the floor. At the count of 3, 2, 1, Go! Athletes may begin loading their bar. Lifts may be taken from the rig or from the floor. Athletes can move the bar to overhead in any method they choose, so long as it can be done safely. The athlete will be the only person to load the bar or return the bar to the rack from the floor.
MAIN WOD M-1: Back Squat 10-10-10-10 Notes: Build over the first three sets. The third set should be tough, but the athlete should leave 1-2 reps in the tank. Take off 10% of the load for the fourth set. TIMECAP: 25:00 M-2: 15:00 AMRAP 100' Goblet Walking Lunge 70/55 20/15 Assault Bike Calories -OR- 25/20 Row Calories FITNESS CLASS F-1: Back Squat 10-10-10-10 Notes: Build over the first three sets. The third set should be tough, but the athlete should leave 1-2 reps in the ta
50 Calorie Assault Bike For Time 4:00 Time Cap Prior to starting this workout each athlete will have 2:00 to make adjustments on their bike. Male athletes will begin on the bike. At the count of 3, 2, 1, Go! Male partner will bike 50 calories as fast as possible. Male partner will then have 2:00 from the time cap to transition to Event 2. Female partner will use this 2:00 to prepare their bikes. At the count of 3, 2, 1, Go! Female partner will bike 50 calories as fast as poss
MAIN WOD M-1: Split Jerk 5-5-5, 3x5 M-2: 3 Rounds For Time: 30 Pushups 15 Toes-to-Bar 10 Power Snatch 115#/75# --TIMECAP: 14:00-- L2: 3 Rounds For Time: 30 Modified Pushups 15 Hanging Leg Raises 10 Power Snatch 75#/55# --TIMECAP: 14:00-- L1: 3 Rounds For Time: 30 Modified Pushups 15 Tuck Ups 10 Power Snatch 45#/35# --TIMECAP: 14:00-- FITNESS CLASS F-1: Split jerk Build to a Heavy Set of 2 F-2: 14:00 AMRAP 30 Push Ups 15 Toes to Bar → Hanging Leg Raises → Tuck Ups 20 DB Snatch
Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine. 5 Rounds for Time 5 Burpees 10 C2B 20 Wall Ball (20/1