Category: Daily WOD

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m

Solo WOD: Chipper: MB Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
Med Ball Run, 20/14 lbs, 200 m
25 Wall Balls, 20/14 lbs
25 Power Cleans, 115/75 lbs
25 Push Jerks, 115/75 lbs
Med Ball Run, 200 m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run, 200 m

Deadlift 4-4-4-4

Deadlift 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Strict Toes To Bars : 3×8

Strict Toes To Bars 3×8

Rest as needed between sets.

E3MOM for 15 mins: AbMat Sit-ups, Double Unders and Deadlifts

Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load

Alternating Front Rack Reverse Lunge 10-10-10

Alternating Front Rack Reverse Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Rope Climb, Walking Lunges, Alt Single Arm Devil Press, and Walking Lunges

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Walking Lunge, 50 ft
8 Alternating Single Arm Devil Press, 50/35 lbs
Walking Lunge, 50 ft

Shoulder Press 3-3-3

Shoulder Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row 3K

Row 3 km

This is an all out effort for time.

Back Squat 10-8-6

Back Squat 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1: Back Squats and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Back Squat, pick load
Burpee

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