Warm up:
Cardio
Dynamic Shoulders
Dry Run
 

Skill/Strength:
10mins Freestanding Handstand Practice
 

WOD: 20min AMRAP
Rx:
10 Pull-ups
10 Push-ups
10/7 Cal Row
Scaled:
10 Ring Rows
10 Incline Push-ups
10/7 Cal Row
Sport:
10 C2B Pull-ups
10 HSPUs
10/7 Cal Row
 

Mobility:
Lat Po...


 

Warm up;
Cardio
Dynamic Hip/Shoulder
Dry Run
 

WOD: 5 Rounds for time/30min Cap
Rx:
500M Run
15 O/H Squats (Body Weight)
15 Bar Facing Burpees
Scaled:
500M Run
20 O/H Plate Lunges
15 Burpees
Sport:
500M Run
15 O/H Squats (185/125)
15 Bar Facing Burpees
 

Mobility:
Trap LAX
H...


Team WOD:
10 Rounds Each for Max Reps (vs each other)
Athlete #1: 200M Run (Timer)
Athlete #2: AMRAP 5 Strict Pull-ups, 5 Strict Ring Dips
*Pick-up where you left off on the AMRAP.
Cash Out:

1000m for time

Individual WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Cal Bike
Strict Pull-up
...


 

Warm up:
Cardio
Dynamics
Dry Run
 

WOD: 5 Rounds For Time
Rx & Sport:
22 KB Swings (70/53)
22 Box Jumps (24”/20)
400M Run
22 Burpees
22 Wallball Shots (20/14)
Scaled:
22 KB Swings
22 Box Jumps
400M Run
22 Burpees
22 Air Squats
 

Mobility:
Circle up


 

Warm up:
Cardio
Front Rack MOB
Dynamic Hips
Snatch Breakdown
 

Skill/Strength:
EMOMx8min 2 Pause (knee + catch) Squat Snatch
 

WOD: For Time
21, 18, 15, 12, 9, 6, 3 RFT
Rx:
Thrusters (75/55)
Cal Bike
Scaled: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 RFT
Dumbell Thrusters
Cal Row
Sport:
...


 

Warm up:
Cardio
Dynamic
 

Skill/Strength:
POST WOD 3 Rounds Not Scored
2:00 Row @80% effort
1:00 Sit-ups
1:00 1-legged deadlifts
 

WOD: 3 Rounds for time
Rx:
500M Row
20 Deadlift (165/115)
10 T2B
Scaled:
400M Row
20 KB Deadlifts
10 T2P
Sport:
400M Row
20 Deadlifts (225/155)
...


Warm up:
Cardio
Dynamic Shoulders and Hips
Barbell Warm up
 

Skill/Strength:
Back Squats 6-4-2-6-4-2-6-4-2
65%-70%-75%
70%-75%-80%
75%-80%-85%

WOD: 5 min AMRAP
Rx:
10 Back Rack Lunges (115/75)
5 Burpees Over Bar
Scaled:
10 Lunges (115/75)
5 Burpees Over Bar
Sport:
10 Back R...


(Compare to 171020, 180914)
 

Warm up:
Cardio
Barbell Warm up
Dry Runs
 

WOD: For time
Rx:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Clean & Jerk (135/95)
*After each set do 5 Pull-ups, 10 Push-ups, 15 Air Squats
Scaled:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Dumbbell Clean & Jerk
*After each set...


9am Team WOD: In teams of 2/36min Cap
2x500M Row - Athlete #1 does 500M then #2 goes, repeat.
2x400M Run - Athlete #1 does 400M then #2 goes, repeat.
2x30/25 Cal Bike - Athlete #1 does 30/25 Cals then #2 goes, repeat.
2x120 Double-unders - Athlete #1 does 120 then #2 goes,...


(Compare to 180911)
 

Warm up:
Cardio
Barbell Warm up
Snatch Breakdown
Dry Run
 

WOD: For time
Rx:
2001M Row Buy-in
Then 4 Rounds of:
9 Snatch (135/95)
11 Dumbbell Box Step Overs @20” (50s/35s)
412M Run Buy-out
Scaled:
2001M Row Buy-in
Then 4 Rounds of:
9 KB Swings
11 Box Ste...


Warm up:
Cardio
Dynamic Hips
Barbell Warm up


Skill/Strength:
Front Squats 6-4-2-6-4-2-6-4-2
65%-70%-75%
70%-75%-80%
75%-80%-85%
 

WOD: 3 Rounds for time/5min Cap
Rx:
6 Squat Cleans (155/105)
6 Bar Facing Burpees
Scaled:
6 Squats (15RM/60%)
6 Burpees
Sport:
6 Squat Cleans (18...


 

Warm up:
Cardio
Dynamic
Barbell warm up
Dry run
 

WOD: 21-18-15-12-9-6-3 reps for time
Rx:
Push Press (115/75)
Pull-ups
Scaled:
Push Press (30RM/50%)
Ring Rows
Sport:
Push Press (135/95)
C2B Pull-ups
 

Mobility:
Lat Pole
Shoulder Stretches


(Compare to 190918)
 

Warm up:
Cardio
Mobility
Barbell warm up
 

Skill/Strength:
Deadlift 6-4-2-6-4-2-6-4-2
65%-70%-75%
70%-75%-80%
75%-80%-85%
 

WOD: 10 min AMRAP
Rx:
10 Hang Power cleans (95/65)
10 FR Lunges (95/65)
10 Cal Row
Scaled:
10 KB Swings
10 Goblet Lunges
10 Cal Row
...

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior...

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