Warm up: Human Pinball

Skill: POSE, Back Extensions, Situps

WOD: Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds for Time

800 meters

50 Back Extensions

50 Sit-ups

Cool Down: Super Couch, Peanut back Stretch

Warm up: 5 min. Jump Rope, 1 min. max Double Under

Skill:  Deadlift, Chin Up, Push Jerk

WOD:

A. Deadlift  6 x 1 @ 90%

B. AMRAP 12 Min.

4 Push Jerk (135/95)

8 Chin Ups

12 Air Squats

Cool Down: Hammie Mob.

Warm up: Med Ball Wheel Drill x7

Hub-Log Toss, Spokes- Lunging Puts, Superman, Sit Up Throw, Around the World

Skill: Review movements

WOD: For Time

70 Squat Jumps

60 Kettlebell Snatches (53/35)

50 Burpees

40 Toes 2 Bar

30 HR Pushups

20 Pullups

10 HSPU

Cool Down: Goat Hunting Mobility Work

Warm up: Plyos ATF

Skill: Front Squat, OHS, POSE

WOD:

A. 6 x 3 Front Squat @ 65% on 2 min. Interval

B. 10 min. AMRAP

10 KB/DB Clean and Push Press (53/35)

10 K2E Mtn. Climbers

(knees MUST touch elbows r & l is one rep)

10 Hollow Rocks

Cool Down:  Band Shoulder Mob

Warm up: 5 min. SMR, easy 400m row, Boat Races (each team member rows 3 x 200m legs, on deck person holds plank)

Skill: Pullups, Racked KB/DB Walking lunge,

WOD: For Time

20 Pullups / 20m Rack Walking Lunge (2×53, 2×35) / 20m Bear Crawl

15 Pullups / 20m Lunge / 20m Bear Crawl

10 Pullups / 20m Lunge / 20m Bear Crawl

5 Pullups / 20m Lunge / 20m Bear Crawl

Cool Down:  Plyo Pigeon

Warm up: Pond Run, Red Band Squat Prep

Skill: Back Squat, KB/DB Clean and Push Press,

WOD:

A. Back Squat 5 x 5 @ 73% (men 10# more than last week, women 5# more

on 2 minute interval

B.  4 Rounds For TIme

400m Run

12 OHS (95/65)

cool down: Green Band Overhead Drills

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather. 
First posted October 17 2010

Warm up: Coaches Choice

Skill: L Pullups, Toes to Bar, Burpees

WOD:  3 rounds for time

20 L Pullups

30 Toes to Bar

40 Burpees

800m Run

Partners run together, partition other work as needed, one partner works at a time.

Cool Down: Goat hunting/ Behind the Neck Split Jerk Practice

Warm up: 5 min. Jump Rope, Squat Prep Mob

Skill: Back Squat, Ring Dip, Power Clean

WOD:

A. Back Squat 5 x 1 @90%1RM on a 2 min. Interval

B. Elizabeth

21-15-9 of

Power Cleans (135/95) and Ring Dips

new athletes scale weight and complete 5 rounds of 9/9

Cool Down: Plyo Box Pigeon

Warm up: 14 min of Death by 10m (in early rounds use extra time to mobilize feet, legs, and hips)

Skill:  Pullup, Pushup, Double Under

WOD: 15 min. AMRAP 5 Pullups, 10 Pushups, 15 Double Unders

Cool Down: Calf Mob, Hammies

Warm up: 5 min. SMR, Junkyard Dog x4, x3

Skill: Bear Complex (the bear complex consists of an unbroken 7 reps of the complex- power clean, front squat, push press, back squat, rack jerk-a  squat clean thruster/ back squat thruster is also acceptable at 90+ for women/165+ for men)

WOD: Bear complex- 5 attempts for heaviest load.  rest as needed between attempts.  If barbell is dropped or put down before all 7 reps are completed, that constitutes a fail.

Cool Down: Lax Ball SHoulder/Hip