Fresh air

Function:

Sumo Deadlift 5×5

 

7 rft

10 ring rows

10 pushups

10 sit ups

10 air squats

Performance:

5×5 Sumo Deadlift

 

8 rft

10 pullups

10 pushups

10 sit ups

10 air squats

Wolf Pack:

5×5 Sumo Deadlift

 

10 rft:

5/4 ring MU

10 pushups

10 sit ups

10 air squats

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100's of fun

Function:

12 min ET(wo)M

5 push press/push jerk

 

For time

65 Burpee Box jump overs

Performance:

12 min ET(wo)M

4 push jerk 70-75%

 

For time

100 Burpee Box jump overs

Wolf Pack:

12 min ET(wo)M

4 push jerk 70-75%

 

For time

100 Burpee Box jump overs

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Avocado Toast

Function:

5×5 Hang cleans

 

For time:

25 hang power cleans

50 lunges

25 knee to elbow

Rest 2 min

25 knee to elbow

50 lunges

25 hang power clean

Performance:

Cleans

5@65%

5@70%

5×3@75%

 

For time:

25 power cleans 95/65

50 OH SA DB lunges 50/35

25 TTB

Rest 2 min

25 TTB

50 OH SA DB lunges

25 power cleans

Wolf Pack:

Cleans

5@65%

5@70%

5×3@75%

 

For time:

25 power cleans 115/75

50 OH SA DB lunges 70/50

25 TTB

Rest 2 min

25 TTB

50 OH SA DB lunges

25 power cleans

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5280 ft

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Post Comp Hangover

Function:

A1. 3×5 Front Squat

A2. 3×8 seated DB z-press (light)

 

Teams of 2

For time

60 cal row

50-25-15

Front squat

Push ups

60 cal row

Performance:

A1. 3×5 Front Squat @70-75%

A2. 3×8 seated DB z-press (light)

 

Teams of 2

For time

80 cal row

50-35-20

Front squat 135/95

HSPU

80 cal row

Wolf Pack:

A1. 3×5 Front Squat @70-75%

A2. 3×8 seated DB z-press (light)

 

Teams of 2

For time

80 cal row

50-35-20

Front squat 155/105

HSPU

80 cal row

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Railyard Games

Function:

Closed-Railyard Games

Come Cheer on your friends!

We will be there all day today and tomorrow!

Performance:

Closed-Railyard Games

Wolf Pack:

Closed-Railyard Games

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Friday the 13th

Function:

4×5 back squat

 

Teams of 2

100 pullups

200 sit ups

300 air squats

*partner SA OH DB hold

Reps can only be accumulated when DB is OH

Performance:

4×5 Back squat @75%

Rest 90 sec btw sets

 

Teams of 2

100 pullups

200 sit ups

300 air squats

*partner SA OH DB hold 50/35

Reps can only be accumulated when DB is OH

Wolf Pack:

4×5 Back squat @75%

Rest 90 sec btw sets

 

Teams of 2

100 pullups

200 sit ups

300 air squats

*partner SA OH DB hold  70/50

Reps can only be accumulated when DB is OH

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Eight Obsessed

Function:

4 min EMOM

3 hang power snatch

Rest 1 min

4 min EMOM

3 hang power snatch

 

8 min AMRAP

8 hang power snatch

16 push ups

64 single unders

Performance:

4 min EMOM

3 snatch @70%

Rest 1 min

4 min EMOM

2 snatch @80%

 

8 min AMRAP

8 hang power snatch 75/55

16 pushups

32 DU

Wolf Pack:

4 min EMOM

3 snatch @70%

Rest 1 min

4 min EMOM

2 snatch @80%

 

8 min AMRAP

8 hang power snatch 95/65

16 pushups

32 DU

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Marston

Function:

20 min AMRAP

5 deadlifts

10 ttb

15 burpees

Performance:

Marston

20 min AMRAP

1 deadlift 315/205 (or ~85% of deadlift)

10 ttb

15 bf burpees

 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Wolf Pack:

Marston

20 min AMRAP

1 deadlift 405/285

10 ttb

15 bf burpees

 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

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Links

Function:

4 sets:

50 m sled push/pull

4 rope pulls

15 sec ring support hold

30 sec hanging L-sit (or knees tucked)

 

600 m run rest 1 min

400 m run rest 1 min btw

4×100 m run rest 30 sec btw

Performance:

4 sets:

50 m sled push/pull (body weight)

2-3 rope climbs

30 sec ring support hold

1 min hanging L-sit

 

800 m run rest 1 min

2×400 m run rest 1 min btw

4×200 m run rest 30 sec btw

Wolf Pack:

4 sets:

50 m sled push/pull (body weight)

2-3 rope climbs

30 sec ring support hold

1 min hanging L-sit

 

800 m run rest 1 min

2×400 m run rest 1 min btw

4×200 m run rest 30 sec btw

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