Part A:Movement PrepPart B:Championship "Fight Gone Bad"5 Rounds of:ME Wall Ball 20/14ME SDHP 75/55ME Box Jump 20"ME Push Press 75/55ME Row for Cal. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Part A:Mobility Prep.Part B:Every 1.5 minutes for 6 minutes (5 working sets)Power Clean +Full Clean @ 80%Part C:24 min EMOMMinute 1: 5 Burpee Box Jump OversMinute 2: 5 Thrusters @ 115/75Minute 3: 10 Ring DipsAlternate stations each minute for 24 minutes.You will end up hitting each station 8 times
Part A:Mobility PrepPart B:Skill Work: Not for time. Three rounds of 1.5 minutes at each stationKipping Pullups x 10GHD Situps x 15Part C:5 rounds ofIn 4 minutes:Row 500 metersAMRAP10 Air Squats10 Hands Release Push-UpsRest 1min. between each round
Part A:Movement PrepPart B:Every 1.5 minutes for 6 minutes (5 working sets)Split Jerk x 3 repsPart C:50 Double Unders3-6-9-12-15Barbell Step-Ups 95/65 +24/20"KB Snatch 16/12 kg50 Double Unders*20 min cap
Part A:Movement PrepPart B: Every 2 minutes for 10 minutes (6 working sets)Pause Front Squat x 3Full 3 second pause at the bottom: Work up to near max triplePart C:3RFT:15 Box Jump Overs 24"/20"400M Run10 Front Squats #165/#115*Pull Bar From Ground
“Wood”5 Rounds for TimeRun 400 Meters10 Burpee Box Jumps 24”10 Sumo Deadlift High Pull #95/#6510 Thrusters #95/#65Rest 1 minute after each round.Score = Time with 4 minutes of rest includedAustralian Army Sergeant Brett Wood, 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. 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.