Holiday Schedule: One 10 AM Class Only!

HERO WOD: White

5 RFT:
3 Rope Climbs
10 T2B
21 Overhead Walking Lunge Steps with a Plate (25/45)
400m Run

*If you have a vest, wear it.

………

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

STRENGTH:
On a running clock:
5 minutes:
:20 seconds of Kip Swings
:40 seconds of Rest

5 minute EMOM:
3 slow negatives

5 minutes:
:20 Kipping Pull Ups
:40 Rest

5 minutes:
:20 Butterfly Pull Ups/Butterfly Kip Practice/Kip Swings
:40 Rest

5 minutes:
:20 Strict Pull Ups
:40 Rest

WOD:
For Time:
30 Rig Touch Burpees

WOD:
Clean & Jerk: 5-5-3-3-3-1-1-1-1

Optional post WOD: 1 mile Run

WOD:
For Time:
50 Cal Row
50 KB Swings (35/53)
50 DU
30 KB SDLHP (35/53)
30 C2B
30 HSPU
5 Rope Climbs

STRENGTH:
Back Squat: 9-8-7-6-5
After each set of back squats: Muscle Up Drill
Option 1: 8 Kip Swings on Rings
Option 2: 5 Banded Transitions on low rings
Option 3: 3 Strict MU with or without bands

WOD:
For Time:
35 DB Thrusters (35/50)

WOD:
9 min AMRAP:
10 Hang Power Cleans (85/125)
20 Box Jump Overs (20/24)

STRENGTH:
12 min to build to a heavy squat snatch

WOD:
For Time:
21-15-9
WB 14/20 (9/10’ line)
T2B

2 min Rest

5 Rounds:
5 Squat Snatch (95/135)
4 Ring MU (Scale: Bar MU, Strict C2B)

STRENGTH:
Bench Press 4-4-4-4-4
After each set of bench press:
8 Right Arm Overhead DB Walking Lunge Steps
8 Left Arm Overhead DB Walking Lunge Steps

WOD:
For Time:
500m Row
30 T2B

WOD:
10 - 1 minute rounds of:
3 Thrusters (125/185)
60-yard shuttle sprint
Max reps of C2B

2 minute Rest between each round

Score: Total number of C2B each round

STRENGTH:
DL: 8-6-4-2-2

WOD:
12 min Max Reps:
0:00-1:00 DU
1:00-2:00 Alternating DB Snatch (35/50)
2:00-4:00 DU
4:00-6:00 Alternating DB Snatch (35/50)
6:00-9:00 DU
9:00-12:00 Alternating DB Snatch (35/50)

STRENGTH:
Jerk: 3-3-2-2-1-1

WOD:
5 RFT:
400m Run
10 HSPU

STRENGTH:
Front Squat: 3-2-2

WOD:
For Time:
21-15-9
Burpee BJ Over (20/24)
Pull-Ups

Rest 3 min

5 Rounds:
8 Bar Facing Over Burpees
4 Squat Cleans (115/175)

STRENGTH:
Press: 3-3-3-3-3-3
Superset with HSPU: 5-5-5-5-5-5

WOD:
For Time:
Assault Bike Calories (20/25)
400m Run
20 Rig Touch Burpees
400m Run

STRENGTH:
14 min E2MOM: Complex
1 Power Snatch
1 Squat Snatch
2 Overhead Squats

WOD:
8 min AMRAP:
30 DB Snatch (35/50)
15 T2B

:

STRENGTH:
7-7-7-7 Thrusters

WOD:
For Time:
50 WB 14/20 (9/10')
10 Ring Dip (Scale: Box Dip)
40 WB
10 Ring Dip
30 WB
10 Ring Dip
20 WB
10 Ring Dip
10 WB
10 Ring Dip