Author: snoridgecf

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row, 400 m
20 Power Cleans, 135 lbs
Row, 400 m

Solo WOD: 3 RFT: Burpee Pull-ups, Power Cleans, and Rows

3 rounds for time of:
10 Burpee Pull-ups
Row, 200 m
10 Power Cleans, 135/95 lbs
Row, 200 m

Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU

Every 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups

Alt EMOM 18 mins: Double Unders, Air Squats, and KB Swings

Every 1 min for 18 mins, alternating between:
25 Double Unders
20 Air Squats
15 Kettlebell Swings, 53/35 lbs

Pt. 1: AMRAP 8 mins: Squat Cleans and Box Jumps

Complete as many rounds as possible in 8 mins of:
3 Squat Cleans, 135/95 lbs
5 Box Jumps, 30/24 in

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

Team WOD: Martin

For time, with a partner:
Row, 2000 m
100 Deadlifts, 1x bodyweight
50 Thrusters, 95/65 lbs
Row, 1000 m
100 Hand Release Push-ups
50 Pull-ups
Row, 500 m
100 Sit-ups
100 Wall Balls, 20/14 lbs

British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.

A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.

Solo WOD: Chipper: Row, Deadlifts, Thrusters, Push-Ups, Pull-ups, Sit-ups and Wall Balls

For time:
Row, 750 m
50 Deadlifts, 1x bodyweight
25 Thrusters, 95/65 lbs
Row, 500 m
50 Hand Release Push-ups
25 Pull-ups
Row, 250 m
50 AbMat Sit-ups
25 Wall Balls, 20/14 lbs

EMOM for 8 mins: Hang Power Snatch + Overhead Squat

1 Hang Power Snatch + Overhead Squat, pick load

Every 1 min for 8 mins.

10 RFT: Burpees, Deadlifts, Hang Power Snatches, and Overhead Squats

10 rounds for time of:
5 Burpees
4 Deadlifts, 135/95 lbs
3 Hang Power Snatches, 135/95 lbs
2 Overhead Squats, 135/95 lbs

Pause Front Squat (2 Seconds): 1RM

Record your best Pause Front Squat (2 Seconds) 1 Rep Max lift.

Football Gone Bad

3 rounds, 1 min per station, of:
Thruster, 95/65 lbs
Box Jump, 20 in
Double Under
Push-up
Row (calories)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.