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WOD 21-15- 9 THRUSTER 45KG/30KG LATERAL BAR BURPEES SDHP 45KG/30KG WALL BALLS 9KG/7KG
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WOD – 3 ROUNDS FOR TIME ROW 500M RUN 400M
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WOD 21 – 15 – 9 PULL-UPS KIP/BAND ASSISTED FRONT SQUAT RX’D 60KG/40KG HR PRESS UPS
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WOD THE CHIEF – AMRAP 3 MINUTES POWER CLEANS 60KG/40KG X 3 PUSH UPS X 6 SQUATS X 9 REST 1 MINUTE
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WOD – 4 NATIONS 7 MINUTE “DO NOT DROP THE BALL” A) 1000M ROW B) WALL BALL REST LONGER THAN 5 SECONDS DROP THE BALL OR NO REP – 5 BURPEES WOD 2 AMRAP 6 MINUTES GROUND TO OVERHEAD 40KG
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WOD 1 AMRAP 6 MINUTES DEADLIFT 100KG/70KG X 5 WALL CLIMBS X 3 WOD 2 AMRAP 10 MINUTE PULL UPS X 5 BURPEES X 10 WALL BALLS X 15
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WOD 1 15 MINUTES 1000 M RUN AMRAP IN REMAINING TIME PULL UPS X 5 OH SQ 30KG/20KG X 10 WOD 2 6 MINUTE AMRAP THRUSTERS 45KG/35KG TOES TO BAR X 5
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WOD RUN 400M WALL BALLS 9KG @10FT/ 7KG@9FT SIT UPS X 30 BOX JUMPS 24″/20″ X 30 SDHP (KETTLEBELL) 34KG/24KG BURPEES X 30 KETTLEBELL 24KG/16KG RUN 400M
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WOD – 4 NATIONS 8 MINUTES A) GROUND TO OVERHEAD 62.5KG/45KG X 30 THEN B) PULL UPS X 5 PRESS UPS X 10 SQUATS X 15 SCORE IS NUMBER OF ROUNDS + REPS IN B WOD 2 LADDER DEADLIFT 100KG/70KG 1,2,3,4,5,6… TOES TO BAR 1,2,3,4,5,6…
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WOD – HERO RANKEL COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: DEADLIFT 100KG X 6 BURPEES PULL UP X 7 KETTLEBELL SWINGS 32 KG X 10 RUN 200M U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based[…]