Focus: 

3x10

L/R Barbell Landmine press – lunge position

superset with

3x10

L/R Barbell LandMine Bent Row

 

WOD: 

For Time – 10 Min Cap

21-15-9

Strict HSPU

DB Squat Cleans 35/20lbs

 

Rest 5 Min

 

15-12-9 – 6 Min Cap

Alt DB Split Snatch 35/20lbs

DB Plank Pull Thrus

 

Skill

Empty Bar 

4x10

Split jerk

Focus on footwork speed

Focus: 

Row 

4 x500m 

with 2min rest between

 

WOD: 

For Max Reps

15 min clock

1 Min T2B

2 Min Burpees to target 6″

3 Min Box Jump overs

4 Min Man Makers 35/20

5 Min Max Cal Row

 

Cals are reps

 

Finisher

400m Run

200m Sled Push Heavy

Focus: 

Sumo Deadlift

5x5

Build a Heavy 5

 

WOD:  

For Time:

21 Push Press115/75

21 Sumo Deadlift High Pull

200m Run

18 Push Press115/75

18 Sumo Deadlift High Pull

400m Run

15 Push Press

15 Sumo Deadlift High Pull

800m Run

 

Recovery:

Stretch

2 Min Frog Stretch

2 Min Puppy

3 Min L Pigeon

3 Min R Pigeon

Focus: 

Snatch Complex

E2MOM x6

1 Snatch Extension

1 High Hang Snatch

1 Hang Snatch

1 Hang Snatch 1″below Knee

1 Snatch

3 OHS

 

WOD: 

10 Min AMRAP

1 Squat Snatch 185/125

1 Bar Muscle Up

30 DU

2 Snatches

2 BMU

30 DU

3 Snatches

3 BMU

30 DU…… continue by 1 rep until cap

 

Finisher

30 sec on 1min off x4

Max Cal Ski Erg

Focus:  

E3MOMx3

Back Squat

use 90% of your 1 RM

example if your 1RM is 100lbs the number you use for the percentages below is 90lbs

Set 1: 5 reps @ 75%

Set 2: 3 reps @ 85%

Set 3: 1+ reps @ 95% (max set) 

 

WOD: 

7 Min AMRAP

2 Thrusters 135/95

2 Bar Facing Burpees

4 Thrusters

4 Bar Facing Burpees

6 Thrusters

6 Bar Facing Burpees…..

 

Recovery:

1600m Bike or 800m Run

Focus: 

Bench Press

6x3

Heavy Triple

 

WOD: 

For Time

8 Rounds

4 Devil Press 35/20lbs

8 DB Thrusters 35/20lbs

4 Ring Rows Feet Elevated or 2 Muscle Ups

200m Run

Focus: 

Shoulder Press

12 mins to find 2RM

 

WOD:  

Tabata

HSPU

Tabata

Air Squats

Tabata

T2B

Tabata

KB Swings

 

no rest between tabatas

Recovery:

800m light run

Focus: 

Snatch

EMOM x 8

2 Snatch Grip Deadlifts

3 Hang Snatch

2 OHS

 

WOD: 

4 x 3 Min AMRAP w 2 min rest

5 Hang Power Snatch 95/65lbs

5 OHS 95/65lbs

25 DU

 

Finisher

100m KB Farmers Carry (heavy)

200m Run

100m KB Farmers Carry (heavy)

Focus:  

E3MOMx3

Back Squat

use 90% of your 1 RM

example if your 1RM is 100lbs the number you use for the percentages below is 90lbs

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: 3+ reps @ 90% (max set) 

 

WOD: 

For Time

30 Back Squats 225/255

30 Burpees

30 Alt Pistols

 

Recovery:

1 min per side Banded  retraction calve foam roll

2 min L/R Pigeon stretch

2 min Puppy stretch

1 min L/R twisted cross

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).

 

Focus: 

Deadlift

4x3

super set with 

1 Min Iron Chair

 

WOD: “Donny”

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

Burpees

With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9 Burpees, 15 Deadlifts & 15 Burpees, 21 Deadlifts & 21 Burpees.

Score is the time on the clock when the final Burpee is completed.

 

Finisher

1 Min Max Cal Assault test