Month: October 2017

Every 2 mins x 5 (20 mins)
1. 400m lap + 30 wallballs
2. 10 burpee KB over Box + 10 Double handed KB swings

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

21-15-9
Thrusters, 95# / 65#
Pull-ups

4 rounds
15/12 Cal bike
10 box jumps
20 Dumbell thrusters
rest 2 mins

Harbour run
100 bike cals
2km Row

E2M x 10
1. 20 Wall balls + 20 Burpees
2. 15 strict pull ups + 50 DUs

Emom15
1. 12 power cleans 60/40
2. 12 t2b
3. 12 Cal bike

EMOM12
1. 5 Back squats @65% @30×0
2. 6-10 strict C2B

R1
Amrap5
150m row
10 Burpees
rest 2 mins

R2
Amrap5
15 Wall balls
5 wall walks
rest 2 mins

R3
Amrap5
10/8 Cal bike
15 KBS 24/16
rest 2 mins

Partner WOD
18 Min Cal
40 Thrusters 60/40
15 Burpees
30 C&J
15 Burpees
20 Squat Snatches
15 Burpees
AMRAP BMUs/C2B/PUs