WOD#1
A.M.R.A.P. 10'
► 10 Burpees
► 10 Box Jump
► 40 Double Under

WOD#2
E.M.O.M 7'
► 02 Bear Complex

WOD#3
For Time :
► 40 Sit Up
► 30 Push Up
► 20 Pull Up
► 10 Pistol

3 mi run along Beaufort waterfront

3 rounds:

3 x MU
10m handstand walking
5 x skin the cat
L-sit hold as long as possible

***15′ PYR30

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26, 24)

***12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26*, 24, 26, 24, 26*)

***Strength WOD:

7×2 Deadlift @100kg

***Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

30 Double Unders (If broken add 10 Burpees before next round)

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

Pre-WOD:
20 Minutes - Work Up To A Heavy Clean.

WOD - 6 Minute Clock:
"Grace"
- 30 Clean and Jerks (135/95)
- Time remaining, complete as many reps as possible of Ring MU's / Bar MU's / C2B Pull Ups as you can.

Time: 3:36
Reps: 17 Chest To Bar

2nd day after 5 weeks out with Flu, Bronchitis & Gout Attack. Felt good to get back in another day and work to regain what strength I did have :) Great crew this morning, great support from CFR.

135 min

Skill: BMU practice for 20 min

2.SPP (Conditioning)
A. 5 rounds, each for time
15 cal Assault bike
12 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
9 hang squat cleans
6 push jerks
3 ring muscle ups > 2 bar muscle ups
Start a new round every 5 minutes > 6 minutes
Score. Your fastest + slowest round times (e.g. 2:40 + 3:00 = 5:40)
Result: 4:26 + 4:39

1.Strength

B. Alternate between B1 and B2 for 4 rounds
B1. Bench press – 10-8-6-4 @ AHAFA (as heavy as form allows), rest 1 – 2 minutes before B2
35 40 42,5 47,5 kg
B2. Single arm DB row – 12 reps / side @ AHAFA, rest 2 minutes before B1.
35 35 35 35 lbs

C. Additional: strict ring MU practice for 20 min

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
50 50 50 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press, rest 1 minute before B2
3 x 6 @ 78-82%
1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
1 x 10 40
1 x 8 42,5
1 x 6 45
1 x 8 45 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
16 16 20 kg
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
25 20 20 lbs

1. Conditioning A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 5 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”
Total calories: 51 48 cal

REST 2 Minutes before A2

A2. 5 minute AMRAP of:
12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
8 burpee box jump overs, 24/20″
4 bar muscle ups > 6 C2B
Results: 1 + 5 C2B 1 + 3 C2B

REST 2 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

7AMRAP- 1min Rest- 7AMRAP

WOD A:
20 DB single arm snatch
20 DB box step overs (24”/18”)
20 push-ups (Dec/Inc)
* DB (50/30)

WOD B:
20 Box jumps (24”/18”)
20 Bulgarian split squats (BW)
20 Box Dips

Superkids:
3-4 kierrosta

200 m soutu
10 valakyykkyä kepillä

Ninjat:
4 kierrosta

400 m soutu
10 valakyykkyä 50 % kehonpainosta