200m Run
Lunge front to back
Side lunge back to front
1 min HS Hold
with empty barbell
10 strict press
10 push press
10 push jerk
10 strict press
For time:
15 Push Jerks 185/135
then
30 HSPU
*3 Burpees EMOM
Rx = Kipping HSPU
Rx+ = Strict
With a Partner
8 Rounds – you go, I go
5 burpees
10 squats
5 c2b pull-ups
Then:
50 box jump overs
50 hang power snatch 115/85
50 box jump overs 20″
50 hang power clean 115/85
Then
8 Rounds – you go, I go
5 hspu
10 sit ups
5 TTB
100m Run / 100m Skip
Lunge front to back
High Knee back to front
Side lunge front to back
Figure 4 back to front
10 Worlds Greatest Stretch
10 Boot Strappers
Review workout, movements, standards, and scaling options. Spend 5 to 10 min warming up the movements before the workout.
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania
To learn more about Otis click here
Load 2 bars. Option to partner is available- you go, I go.
1000m Ski for time
800m Run
Bear crawl front door to back
Then D&B on turf
High Knees
Superman Quad
Figure 4
Down dog to pushup
Side Lunge
Front Lever (watch your noses)
PCV Shoulder
Discuss the workout and why we’re doing it. Moment of silence and then go for it.
Langsdorf
40 Min Partner AMRAP
3 Power Cleans 135/95
4 Burpee Box Jumps 24/20
7 TTB
17 Cal row *
Rx+ is solo with a row. Rx teams will use bikes and skiers.
3 min bike / ski / row / jump rope
Down and back on turf
High knees
Butt kickers
Side lunge
Spiderman
Down dog to cobra
Figure 4
then
10 boot strappers
10 Squat jumps
Review wod, standards and scaling
5 rounds with a partner: (40 min cap)
30 box jumps 24/20
30/24 Cal Bike
20 kb lunges 53/35
20 kb Goblet Squats
10 Push Ups
5 Rope Climbs
Rope climb scale = ring row 2:1
If you cap add 1 second to your time for every rep not completed.
