WOD

Today’s Workout

• AMRAP7
  • 20 Cal Row/Ski
  • 50 Double Unders
    • REST 3:00
• AMRAP7
  • 15 DB Thrusters (2×40/2×25#)
  • 50 Double Unders
    • REST 3:00
• AMRAP7
  • 10 Devil Press
  • 50 Double Unders

Today’s Workout

• In teams of 3
  • 0:00-8:00:
    • Max Calorie Ski
  • 8:01-16:00:
    • 150 Wallballs (20/14#)
    • Max Calorie Assault Bike
  • 16:01-24:00
    • Max Calorie Ski
  • 24:01-30:00
    • Max Burpees

One Athlete Working At a Time!

Today’s Workout 

Weightlifting

• Front Squat
  • 3 Rep Max
    • Drop Sets:
      • 95% x3
      • 90%x3

Conditioning

• For Time
  • 9 Bar Muscle Ups
  • 21 Power Cleans (135/95#)
  • 7 Bar Muscle Ups
  • 15 Power Cleans (155/105#)
  • 5 Bar Muscle Ups
  • 9 Power Cleans (185/135#)

Today’s Workout 

• “Jack”
  • AMRAP20
    • 10 Push Press (115/75#)
    • 10 KB Swings (53/35#)
    • 10 Box Jumps (24/20”)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Today’s Workout

• Every 2:30 x 8
  • 10/7 Calorie Assault Bike
  • 4 Devil Press (2×50/2×35#)

After Party for PUMP

• 3 Rounds
  • 20 Alt DB Curls
  • 10 Dual DB Curls
  • 5 Strict Pull Ups

Today’s Workout

Weightlifting 

• Back Squat 5 Rep Max
  • Drop Sets:
    • 95% x 5
    • 90% x 5

Conditioning 

• AMRAP10:
  • 10 Calorie Row/Ski
  • 10 Pistols

Today’s Workout 

• Conditioning

  20 Rounds For Time:

  • 20 Double Unders
  • 4 Toes to Bar
  • 2 Wall Walks

Today’s Workout 

• With a partner, you go/I go style:
  • 3 Rounds EACH
    • 21 Cal Row
    • 15 Push ups
    • 9 DB Bench
• You go/I go style:
  • 3 Rounds EACH
    • 15/10 Calorie Assault Bike
    • 10 DB Box Step Overs
• Split up as necessary:
  • 50 Devil Press

Today’s Workout 

• EMOM30
  • Min 1: Max Rope Climbs
  • Min 2: Max Wallballs
  • Min 3: Max Calorie Ski
  • Min 4-6: 1 Clean and Jerk (Starting at 75% and building as able)

Today’s Workout 

• 5 Rounds EACH For Time:
  • 15/10 Calorie Assault Bike
  • 10 Deadlifts (185/125#) (CRX 225/155#)
  • 10 Toes to Bar
  • 5 Front Squats
    • Rest 2:00