A1) 5×3 Push Press AHAP – rest 60 sec

A2) 5×5 Seated Box Jumps – rest 60 sec

B1) 3×5 Pendlay Row – rest 60 sec

B2) 3xME HSPU – rest 60 sec

C) 3×20 Partner Medball Sit-ups

 

 

Function

A) 7×1 Clean & Jerk – rest 60-90 sec.

*Start light and build depending on form.

Performance

A) 7×1 Clean & Jerk, starting at 70% and building – rest 60-90 sec.

*Build to a new 1RM if able

Func./Perf.

B.) 3 rounds for total working time @ 100%:

– 250 m row sprint

– 16 KB snatches (53/35)

– 8 burpee over the box jumps (24/20″)

*rest 4 min

C.) Accumulate 3 min FLR

 

 

 

 

A1) 5X5 Tempo HBBS @ 70% – rest 60 sec.

A2) 5xME DB grip walk – rest 60 sec.

B1) 3x Zercher Carry AHAP – rest 60 sec.

B2) 3×1 min Plank hold – rest 60 sec.

 

Memorial Day Hero WOD

“Nutts”

• 10 Handstand push-ups
• 15 Deadlifts (250/155)
• 25 Box jumps (30/24″)
• 50 Pull-ups
• 100 Wallball shots (20/15)
• 200 Double-unders
• Run 400 meters with a 45/25lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

A) Find a 1RM Bear Complex in 5 sets – rest as needed

B) 2xME  pull-ups – rest as needed

A1) 4×3 Deadlift, build up from 70% – rest 20 sec

– Performance/Compeition perform from 4″ deficit

A2) 3xME Strict HSPU – rest 2 min

B) 3 rounds for reps:

– 2 min ME Double Unders

– 2 min ME Wallballs (20/15)

– rest 2 min

 

Function

A) 7×1 Hang Snatch – rest 60 seconds

– Stay lighter , focus on proper positioning of second pull, weight distribution, and bar path

B1) 3×8 Renegade Rows AHAP (pull, pull, push) – rest 60 seconds

B2) 5×3 Front Squats – rest 60 seconds

C) 4×10 +10 second hold of Supermans

 

Performance/Competition

A) 7×1 2 Position Snatch – rest 60 seconds

– First one starts 2″ above floor. Second starts right above knee.

B1) 5×3 Snatch First Pull – rest 60 seconds

– Pause for 3 seconds at pockets.

B2) 5×3 Pause Front Squats – rest 60 seconds

– Pause 3 seconds at absolute bottom, bounce and explode up.

C) 4×10 +10 second hold of Supermans

A1) 3×5 Bench Press @ 31X1 – rest 60 sec

A2) 3xME Strict Supinated Pull-ups @ 31X1 – rest 60 sec

B1) 3×15 UB KB Snatch / side – rest 45 sec

B2) 3×6 Seated Box Jumps (higher than last week) – rest 45 sec

C) 3 min accumulated FLR