Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5-5-3-3-3
Straight leg deadlifts 3x10
WOD1:
Run 1 mile
WOD2:
15-12-9-6-3
Double reverse grip deadlifts (205/135)
Lateral burpees
For time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10+strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-5-3-3-3
WOD:
3 bar muscle ups
8 front squats (165/110)
13 v ups
Run 200 meters with slosh pipe (45/35)
AMRAP 20 minutes
WOD:
As a two person team, perform the following while:
Partner 1 rows 800 meters while partner 2 does 30 burpees.
Switch and repeat.
Each person will then do the following:
Run 500 meters
5 rope climbs
Run 500 meters
Then, as a team, divide work as needed with both partners working at the same time:
50 sandbag power clean to over head (75/50)
50 jumping lunges
50 dumbbell squats (50/35)
Run 500 meters
500 meter stretcher carry (180/135)
Must do a 250 meter prowler push sometime during the wod (65/45)
For time and fun!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5-5-3-3-3
WOD:
25 double unders
20 toes to bar
15 hand release push ups
10 kettle bell swings (70/45)
5 rounds for time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5-5-3-3-3
Straight leg deadlifts or good mornings 3x10
WOD:
10 down to 1
Deadlifts (225/145)
Ball slams (40/25)
AAB Calories
For time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press and power cleans 5-5-3-3-3 (alternate lifts)
WOD:
Run 1 mile AFAHP
Then, AMRAP of:
1 caving ladder climb
5 dumbbell hang clean to push press (50/35) each side
12 sumo deadlift high pulls (95/65)
50 meter sled drag fwd, 50 bwd (180/135)
22 minutes.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-5-3-3-3
WOD"
"Zembiec"
11 back squats (185/135)
7 strict burpee pull ups
Run 400 meters
5 rounds for time.
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.
