Hero Tuesday

Wod

Helton

3 rounds for time

800 Meter Run
30 Dumbbell Squat Cleans (50#/35#)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, was killed Sept. 8, 2009, while on a mission in Iraq when an improvised explosive device detonated near his vehicle.

Monday

15 minutes to find max thruster from floor

Wod

5 Rounds of

10 Thrusters 115/75

10 Chest to bar Pull ups

Post Wod core

5 sets of 10 seconds

hollow rock

Friday chipper

Chipper:

400 m run

30 pull-ups

400 m run

30 handstand push-ups ( pushpress 135/95)

400 m run

30 oh lunge 95/65

400 m run

30 hang snatch 95/65

Thursday

Wod:

10 min

find a heavy squat clean

rest 2 min

For time:

complete

200 m farmer carry 50/35 (or 53/35 kbs)

200 double unders

200 m farmer carry

10 min time cap

Wednesday

Emom 2 ohs for 15

wod:

15 min amrap

30 toes to bar

30 box jumps 24/20

30 ohs 95/65