WOD-

With a partner, for time:

“Hildy”

100 Calorie row
75 DB thrusters, 40#(25#)
50 Pull-ups
75 Wallball shots, 20#(14#)
100 Calorie row

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

SPRINT-

For Time:

20 Calorie Row
30 WallBalls
20 Toes to Bar
30 Box Jumps
20 KB Sumo Deadlift High Pull
30 Burpees
20 KB Swings
120ft Sled Pull

WOD-

For time
Run 800 meters
50 Eye level kettlebell Swings 53#(35#)
40 Ab mat sit ups
30 Walking lunges
20 Supine ring rows
Run 800 meters
20 Supine ring rows
30 Walking lunges
40 Ab mat sit ups
50 Eye level kettlebell Swings 53#(35#)
Run 800 meters

SPRINT-

27-21-15-9

DB Hang Power Clean
AbMat SIt Ups
Ski Calories

WOD-

Every :90 x 6
3 Behind the neck wide grip push press @ 60 – 70% of your 1 rep overhead squat

At the 10:00 mark:

Every :90 x 6
3 Overhead squats @ 70% of your 1 rep overhead squat

*Use the same weight for all 6 sets

At the 21:00 mark:

As many rounds as possible in 14:00 of
10 Single arm dumbbell hang squat clean right arm 40#(25#)
10 Box jump overs 24″(20)
10 Single arm dumbbell hang squat clean left arm 40#(25#)
10 Calories on the bike, rower, or ski erg

SPRINT-

With A 20 Minute Clock:

5 SlamBalls
5 Push Ups
5 Air Squats
5 Bike Calories
10 SlamBalls
10 Push Ups
10 Air Squats
10 Bike Calories

Continue adding 5 reps to each movement.

WOD-

12:00 to build to heavy set of 5 Dumbbell bench press

Then:

For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
1-2-3-4-5-6-7-8-9-10
Strict toes to bar

*100 Meter run after each round

After Party:
Crossover Symmetry Recovery Protocol

SPRINT-

With a 4 Minute Clock x 4

5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
Any Machine max calories in remaining time

Rest 2 minutes between rounds

WOD-

For time:
Row 500 meters
15 Hang power cleans 155#(105#)
15 Front squats 155#(105#)
Row 750 meters
12 Hang power cleans 155#(105#)
12 Front squats 155#(105#)
Row 1000 meters
9 Hang power cleans 155#(105#)
9 Front squats 155#(105#)

SPRINT-

Test 9: Shoulder Mania

For Time:

50 Alternating DB Snatch
100 Double Unders
50 DB OH Walking Lunges
100 Double Unders
25 Devils Press
100 DB Push Press

WOD-

Every :90 x 6
3 Snatch grip deadlifts @ 110% of 1 rep power snatch

Rest 2:00 then,

Every :90 x 6
3 Snatch grip high pulls @ 80% – 90% of 1 rep power snatch

Rest 2:00 then,

Every :90 x 6
2 Muscle snatch @ around 50% of 1 rep power snatch

Then

As many rounds as possible in 12:00 of
30 Double unders
10 Burpee deadlift box step overs (No rx # today) 24″(20″)

SPRINT-

18 Minute AMRAP:

200m Run
9 DB Deadlifts
9 Burpee Pull-Up

WOD-

As many rounds as possible in 10:00 of
10 Dumbbell deadlifts (Pick #)
Farmers Carry 10 meters
10 Dumbbell hang power clean
Farmers Carry 10 meters

Rest 5:00 then

As many rounds as possible in 10:00 of
5 Calories on a machine or your choice
5 Goblet squats with a kettlebell (Pick #)
5 Push ups
10 Calories on a machine or your choice
10 Goblet squats with a kettlebell (Pick #)
10 Push ups
15 Calories on a machine or your choice
15 Goblet squats with a kettlebell (Pick #)
15 Push ups

*Keep adding 5 reps to each until the time expires

* Two scores on the board

WOD-

With a partner:
Run 1600 meters
Then,
10 rounds of
Bike or Ski 20 calories
10 Shoulder to overhead 155#(105#)
15 GHD sit-ups
Then,
Run 1600 meters

1 person works, 1 person rest.
Break up however you want

SPRINT-

Collin

6 Rounds for Time:

400m Sandbag Carry
12 DB Push Press
12 Box Jumps
12 KB Sumo Deadlift High Pulls

WOD-

With a 25:00 clock
Row 100 meters
1 Pull up
1 Hang power clean 155#(105#)
Row 200 meters
2 Pull ups
2 Hang power cleans 155#(105#)
Row 300 meters
3 Pull ups
3 Hang power cleans 155#(105#)

*Keep adding 100 meters, 1 pull up, and 1 hang power clean.
**Pull ups can be strict, kipping, or butterfly. Scale up to chest to bar
if you would like to work on them.

Score = Last completed round + reps
Example
Athlete finished 1000 meters, 10 pull ups, and 10 hang power cleans + 900 meters
Score = 10 + 900

SPRINT-

18 Minute AMRAP:

3 Rope Climbs
6 Toes to Bar
9 Box Jump Overs
30 Double Unders

With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work.  Below is a video on how to use the Crossover Symmetry Protocol.  We will be programming this protocol once or more a week so that we can help our shoulders recover.  Coaches will take you through the protocol, but the below video shows how to do the protocol as well. 

WOD-

In 20:00 Build to a 1 or 3 rep Overhead Squat from the rack.

Rest 5:00 then,

5 Rounds for time of:
10 Wallballs 20#(14#)
12 Toes to bar
24 Double unders

After party:
Crossover Symmetry Recovery protocol.

SPRINT-

Row 500m x 5

Rest 1 Minute Between Rows

After Party:
3 Rounds for Quality

10 DB Bicep Curls
10 DB Rows