WODs

Five rounds for time of:
15 Toes to Bar
20 Lunges (alternating legs) 20/15kg
30m Bear Crawl
20 Lunges (alternating legs) 20/15kg

AMRAP in 30 minutes:
50m Farmers Carry 2 x 24/16kg KB’s
10 x 10m Shuttle Run
50m Overhead Carry 20/15kg
100 Skip
*Compare to last time – here.

A. Snatch: 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75%, 3 @ 70%

B. “Josh”
For time:
21 Overhead Squats 42.5/30kg
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
*U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Partner Workout:
Row/Front Support (rings)
Burpees/Flexed Arm Hang
Shuttle Run/Squat Hold
*6 minutes at each station, one partner performs the scored component (row, burpee, shuttle) while the other performs the static component. Rotate as often as you like within the 6 minutes.

For time:
Row 500m
50 Toes to Bar
50 Ball Slams 12/9kg

Rest

Row 350m
35 Toes to Bar
35 Ball Slams

Rest

Row 200m
20 T2B
20 Ball Slams
*Record your time for each individual section and then add them together for a total.

A. Choose one of the following:
Weighted Pull-up 3-3-3-3-3-3-3
5 x max. reps strict pull-ups
EMOM x 10: Strict Pull-ups

B. Ascend as far as possible in 10 minutes:
10 Double-unders
20 Double-unders
30 Double-unders
40 Double-unders
etc.

0-5 min:
Row 1200/1000m
5-14 min:
10 Burpees (EMOM)
15-20 min:
Max. DB Snatch 22.5/15kg

A. 7 sets: 3 Snatch @ 70%
*Pause in the receiving position of each rep for 2 sec. before standing up.

B. EMOM x 12:
1. 30 Squats
2. Max. Pull-ups (30 sec.)
3. 30 Squats
4. Max. DB Push Press 22.5/15kg (30 sec.)
5. 30 Squats
6. Max. Shuttle Run 10m
7. 30 Squats
8. Max. Pull-ups (30 sec.)
9. 30 Squats
10. Max. DB Push Press 22.5/15kg (30 sec.)
11. 30 Squats
12. Max. Shuttle Run 10m

Five rounds for time of:
20 Unbroken Wall Ball 9/6kg
Run 200m
100m Unbroken Farmers Carry 24/16kg KB’s
Run 200m