In Partners, AMRAP 24: 15 DB Cleans (35/25), 30 T2B, 30 Box Jumps (24/18), 15 Ring Dips, 30 DB Push Presses (35/25), 30 DUs, 15 KB Thrusters (53/35), 30 Pull Ups, 30 Burpees, 100m OH Walking Lunges (25/10)
Supabata 6: Hollow Body Rocks, Strict T2B
KB Double Clean/Lunge R/Lunge L, Press/Push Press/Jerk, Double Swing (:45 on :30 off x3)
AMRAP 12: Row 1000m, then with remaining time 2, 4, 6...Renegade Rows (35/25 HC)/10, 20, 30...DUs
5x3 Overhead Squat (OHS) - Mobility
EMOM 8: 3 Power Snatches, 3 Snatch Pulls (~70% of max), Strict Press @ 65, 75, 85%
For Time: 3 Rounds, Run 400m, 10 Hang Power Snatches (95/65), 20 Wall Balls (20/14)
1000m Row for Technique
KB Double Clean, Alt. Between 5 KB Rows and 5 Push Ups, Double Rack Hold with Thruster every :09 (:45on/:30off x3)
EMOM 10: 50m Farmer's Carry (53/35), 5 Box Jumps (24/18), Burpees for Reps
Supabata 6: Plate Hold, Wall Walk
EMOM 8: 3 Power Cleans, 3 Clean Pulls (~70% of max), Back Squat 5 @ 65, 75, 85%
AMRAP 9: Ski 250m, 10 Front Rack Lunges (EC 95/65), 5 Roll Outs
AMRAP 5: DU Flight Simulator: 5, 10, 15, 20...
Bench Press and Deadlift, 5 @ 65, 75, 85%
Benchmark #9, 5 Rounds For Time: 10 KB Snatch (53/35) (5 each side), 10 KB Thrusters
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
5 Rounds for time of:
Run 400 meters
10 - Burpee box jumps, 24" box
10 - 95 pound Sumo-deadlift high-pull
10 - 95 pound ThrusterRest 1 minute
Skill:
Tabata 3minutes -
Med Ball Cleans
Strength:
Bench Press
10 reps @ 75%, 10 reps @ 75%,
06 reps @ 85%, 06 reps @ 85% -
Ring Rows
4 Sets of 15
WOD:
EMOM 10 -
8 Wall Ball(20/10) -
Double Unders for Points
Skill:
EMOM 5 -
10 Knees to Elbows
Strength:
Squat
10 reps @ 75%, 10 reps @ 75%,
06 reps @ 85%, 06 reps @ 85%
WOD:
AMRAP 16 -
Row 400m,
5 KB Swing - Clean - Snatch(53/35)(each side) (hard count)
Skill:
Hand Stand/Hand Stand Walking
Strength:
Supabata 8
Alternate between
KB SDHP &
Push Ups
WOD:
2 Rounds For Time:
25 DB Thrusters(35's/25's),
Run 800m