Monday



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A. Every 2.5 minutes for 5 rounds:

Front Squat x3 @75%

3 sec descent, 3 second hold at bottom, 1 sec ascent

B. 4 Rounds:

16 DB Power Snatch (50/35)

12 Ring Dips

8 KB Goblet Cleans (70/53)


Endurance

3 Rounds:

3 Minutes Continuous Singles

Rest 1 Minute

3 Minutes Row for Meters

Rest 1 minute

3 minutes to Run 600m

Rest 3 minutes


Wood


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. Donations can be made in his name to the Commando Welfare Trust.

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. Donations can be made in his name to the Commando Welfare Trust.


5 Rounds:

400m Run

10 Burpee Box Jumps (24/20)

10 Barbell SumoDHLP (95/65)

10 Thruster (95/65)

Rest 1 minute

35 Minute CAP

Monday



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A. Every 2 minutes for 6 rounds:

3 Tap n Go Push Press

B. Every 4 minutes for 4 rounds:

15 DB Thrusters (35/25)

12 Toes to Bar

9 Burpees


Endurance

3 Rounds:

3 Minutes Max Cal Row

Rest 3 minutes

800m Moderate Jog

Rest 1 minute

Jennifer


Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.


Jennifer

26 Min AMRAP:

10 Pullups

15 KB Swings (53/35)

20 Box Jumps (24/20)


Wednesday


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A. Every 2.5 minutes for 5 rounds:

Front Squat x4 @70%

3s descent, 3s bottom, 1s ascent

B. 14 minute AMRAP:

10 DB OH Walking Lunge R arm (50/35)

12 Toes to Bar

10 DB OH Walking Lunge L arm (50/35)

12 HSPU

Labor Day

10am Workout

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“Wood”

5 Rounds For Time

  • 400 meter Run

  • 10 Burpee Box Jumps (24/20 in)

  • 10 Sumo-Deadlift High-Pulls (95/65 lb)

  • 10 Thrusters (95/65 lb)

  • 1 minute Rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

Saturday

A. Hang Snatch

3x60, 2x70, 2x75, 1x80, 1x85, 1x85

B. Clean + Jerk

3x60, 2x70, 2x75, 2x80, 2x80

C. Snatch Pull

3x85, 3x85, 3x90, 3x90

10am WOD

1. Every 10 minutes:

1000/800m Row

Max Rep Wall Balls until 8 min

2. 800m Run

Max Rep Pullups until 8 min

3. 400 Single Unders

Max Rep V ups until 8 min

Jack


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.

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.

Jack

20 Minute AMRAP:

10 Push Press (115/80)

10 KB Swings (53/35)

10 Box Jump (24/20)

Thursday



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A. Every 2 minutes for 6 Rounds:

Push Press

3-3-2-2-1-1

B. 60/45 Cal Row

60 DB Burpee Deadlifts (50/35)

60 Lunges One Dumbell (50/35)*

*DB can be held, placed on the back, Goblet, OH etc

Labor Day Schedule

10am WOD only

Wednesday


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A. Every 75s for 10 rounds:

3 Strict Pullups

B. 12 Minute AMRAP:

40 Double Unders

12 DB Power Snatch (50/35)

6 Bar Muscle Ups/8 Chest to Bar Pullups/12 Pullups or J-Pullups

Labor Day Schedule:

10am WOD only

Saturday

A. Hang Snatch + Snatch

60, 65, 70, 75, 80, 85, 85. 85

B. Hang Clean + Clean + Jerk

60, 65, 70, 75, 80, 80, 80

C. Split Press

5x5

10am WOD

A. Bike Warm Up

B. 25 Min AMRAP:

400m Run

30 KB Swings (53/35)

30 Situps