Hero WOD
“Bradshaw” (10RFT) 3 HSPU 6 Deadlift 225/155 12 Pull-ups 24 DU U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
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Tuesday 11.10.20
Strength - CleanWU 5@65% 4@75% 3@85% 2@90% 1@95% **% of Clean 1RM WOD Battle Bomb 15 Min AmRap 10 Power Clean (135/95) 10 Burpee Over Bar 10 GHDSU Monday 11.08.20
Skill Benchmark] ***Part 1 Starts 0:00 (Strict HSPU) *Max unbroken strict HSPU ***Part 2 starts 2:00 (Strict Pull-ups) *Max unbroken strict PU WOD “Shot Caller” 5RFT 21 Wallball 18 Alt DB Snatch (50/35) 15 Box Jump (24/20) 12 T2B Friday 11.06.20
WOD - Part A“Under the Sea” (30 Min Time Cap) 2000m row 150 DU 100 Burpee Over Bar ***may run 1600m or Cal Bike 100/75 to substitute row Directly into Part B with time remaining in 30:00 cap WOD - Part B (Build to 1RM Hang Squat Clean) Set 1 @ 65% Set 2 @ 70% Set 3 @ 75% Set 4 @ 80% Set 5+ Build to a 1RM for the day ***% based on 1RM squat clean Strength
*OHS Positioning* E2MOM x 5 Sets 1 Pausing OHS WOD “The Fray” (For Time ) 800m run 30 C2BPU 30 OHS (115/85) 400m run 15 C2BPU 15 OHS (115/85) Tuesday 11.03.20
WOD “Jump Suit” 30.20.10 Deadlifts (185/135) Box Jump Overs (24/20) Directly into........ 10.20.30 KBS (70/53) Cal Row Strength
Back Squat WU Every 3 Min x 5 Rds 10@67% 8@74% 6@80% 4@86% 2@90% WOD “Rush Hour” 15 Min AmRap 15/10 Cal Bike 10 Bar-facing Burpee 5 Power Snatch (115/85) Friday 10.30.20
WOD “Jumpin”, “Jumpin” 60/40 Cal Row 30/20 Cal Bike 20 C&J 155/105# **@ 15 Min go into...... Power Clean & Jerk EMOM x 10rds Set 1&2 @ 68% Set 3&4 @ 72% Set 5&6 @ 76% Set 7&8 @ 80% Set 9&10 @ 80-83% **based off 1RM C&J Wednesday 10.28.20
Skill 10 Min AmRap 25’ HS Walk 5/3 BMU 25’ HS Walk WOD “Paul Bunyon” (15 Min AmRap) 60 DU 20/15 Cal Bike 9 Deadlifts 275/185# Tuesday 10.27.20
StrengthPower Clean Technique (5 Sets) 2 Muscle Cleans 1 Pausing High HPC 1 Pausing HPC 1 Pausing Low HPC (All pauses 1 sec in each catch position) Set 1 @ 35% Set 2 @ 40% Set 3 @ 45% Set 4 @ 50% Set 5 @ @ 50-55% **based on PC 1RM WOD “Finish Line” 21.15.9 Power Clean 135/95 Bar Facing Burpee **Directly into 800m run |
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