A1) 3×16 Barbell Weighted Step-Ups In Front Rack, 8/side – rest 60 sec.

A2) 3×12 Kroc Row – rest 120 sec.

Function

B) 4×5 BTN Snatch Grip Push-Press off rack – rest 90 sec.

C) 3×3/side Turkish Get Up AHAP – rest as needed

Performance

B) 5x 1 Power Snatch at 70-75% + 2 BTN Push Press – rest 60 sec.

C) 3×3/side Turkish Get Up AHAP – rest as needed

A) 5×3 Power Clean + Push Jerk – rest 2 min

• all reps should be touch and go
• performance build to a 3RM
• function build to a challenging 3 reps

B) 4xME HSPU – rest 2 min

C) 4 Band Resistant Sprints w/ Partner, down and back – rest while other works

D) 50 Burpees AFAP

A1) 5X5 Tempo HBBS @ 75% – rest 60 sec.

A2) 5×2 3-Stop Snatch 1st Pull – rest 60 sec.

B1) 3xME pull-ups – rest 60 sec.

B2) 3×20-30 sec./side Bird Dog – rest 120 sec.

A1) 4×3 Deadlift, build up from 70% (slightly heavier than last week) – rest 20 sec

– Performance/Compeition perform from 4″ deficit

A2) 3xME UB Toes 2 Bar

B) 6 sets not for time:

– Hill sprint @100% effort

– walk back inside

– 40 UB Double Unders

– walk back outside

 

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.