WOD

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10
Jan

Party on Mars

SKILL – Snatch

STRENGTH –

Every 2 Minutes for 8 Rounds (16 Minutes) complete 5 Power Snatches.  Increase weight as long as you can, but all snatches must be completed within 30 seconds to add weight.

METCON –

4 Rounds

5 Snatches (115/85)

15 Wall Balls (unbroken)

30 Double Unders

9
Jan

Manion

TravisManionHeroFirst Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

8
Jan

Brain Cells are Lit

With a partner:

AMRAP in 7 Minutes

1-2-3-4…

Snatches (95/65) – partner 1 does 1, partner 2 does 2…

2 min rest

AMRAP in 11 Minutes

Partners switch every movement

9 deadlifts

7 hang cleans

5 shoulder to overhead

2 min rest

AMRAP in 9 Minutes

25 wall balls

25 Sit ups

25 slam balls

25 burpees

7
Jan

Burn Your House

SKILL: Max height box jump

STRENGTH:  Deadlift 5-5-5-5-5

Work at 70-75% of 1RM

METCON: AMRAP in 15 minutes:

4 Front squat (165/115)

8 box jumps (24”/20”)

12 abmat situps

6
Jan

Top of the Top

SKILL: Handstands

STRENGTH: Every Minute on the Minute for 20 Minutes:

Evens: HSPUs (Scale to Wall Walks, Handstand holds or Handstands with feet on a box)

Odds: Ring dips (scale to box dips)

METCON: 50-40-30-20-10:

American KB swings (53/35)

10 burpees (after each set)