Overhead Squat (5-5-5-5-5)
then:
Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275/185
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla
10.6.15
8 min EMOM
5 Clean and Jerks (135/95) at the top,of each minute
Max Sit ups
rest 5 min
8 min EMOM
5 Clean and Jerks at the top of each minute
Max Box Jumps
Score is total reps of sit ups and box jumps combined
40 barbell rollouts
Not one person left standing-that’s a sign of a good WOD!!!
10.5.15
Overhead Squat (5-5-5-5-5)
then:
Barraza
18 Minute AMRAP of:
200m Run
9 Deadlifts, 275/185
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla
10.3.15
Cardio challenge
3 rounds of:
4 min AMRAP
400m runthen Max burpees
Rest 1 minute between rounds
Then
Challenge WOD 4
Teams of 2-1person works, 1 rests)
100 split jumps
80 push press (95/65) rx (65/45) scaled
60 toes to bar (RX) knee raises (scaled)
40 thrusters
200 m sled push