“TRIFECTA”
Gymnastics
Accumulate
1min of false grip hang
1min of bottom dip
1min of ring support
30 low ring muscles up
METCON
Death by
V-up
Weightlifting W3D3
Complex city
Snatch complex
5 sets
1 snatch pull
1 hang power snatch
1 snatch
1 overhead squat
Clean and jerk complex
5 sets
1 clean pull
1 hang power clean
1 clean
1 jerk
Firebreathers
“ROY”
5 rounds for time:
15 deadlifts 225/155
20 box jumps 24/20
25 pull ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Skills
Handstand walk practice
10min
*Go inverted, hand releases on the wall, use a spotter or even add obstacles. Work at where you’re at
Strength
E3M12M (4 sets)
7 front squats
Then immediately into
13 back squats (same weight)
40/45/50/55% of 1RM front squat
METCON
8min AMRAP
8 dumbell overhead squat right 50/35
8 toes to bar
8 dumbell overhead squat left 50/35
8 knees to elbows
Accessory work
Skills
Double unders 5min
Weightlifting
Snatch grip barbell sots press 3×5
Gymnastics
Strict pull ups 3×3
3sec hold at bottom and top each rep
Core
Weighted back extensions 3×10
METCON
Wodapalooza team qualifier workout 9
4 rounds for reps:
3min AMRAP
60 double unders
16 dumbbells box step overs 24/20 50/35
Max bar facing burpees
1min rest between
Score is total burpees for all 4 rounds combined
Intermediate: 35/20 for dumbells
Lite/beginners: Single unders, step ups (no dumbells)
Weightlifting W3D2
5 sets
1 power clean + 2 jerks
Clean pulls @110% of 1RM clean and jerk
4×3 (drops allowed)
Back squats
5×1 5sec pause at bottom
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting (barbell cycling)
Hang power clean and jerk (barbell only) 3×10
Gymnastics
Negative strict handstand push ups 5sec down then explode up
5×3
Core
GHD situps
3×15 each set as fast as possible
30sec rest between sets
Shoulder press
5×1
Push press
5×1
Jerk
5×1
Maintenance/Mobility
ROMWOD 10min
Accessory work
Shoulders of steel
Dumbells lat raises 3×10
Dumbells shoulder press 3×10
Weightlifting
Pvc split jerks 3×5 3sec pause at catch
Gymnastics
Strict knees to elbows 3×8
Core
L-sit hold on plates 3xmax
Strength
Deadlifts double overhand deficit 2inch
7×1
METCON (blackout 4)
6min AMRAP
8 dumbell snatch alt 59/35
8 box jump overs 24/20
Weightlifting W3D1
5 sets
1 power snatch + 1 overhead squat
Snatch pulls @110% of 1RM
4×3 touch and go
Front squats
5×1 5sec at bottom
Accessory work
Shoulders of steel
Crossover symmetry
3 exercises of your choice
Weightlifting
Pvc snatch grip sots press 3×10
Gymnastics
Strict pull ups 3×10
Strict handstand push ups 3×5
Core
GHD barbell bench press 3×10
FL1
Tabata cals Assault bike
FL2
Tabata cals row
“WILMOT”
6 rounds for time:
50 squats
25 ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
“RAHOI”
12min AMRAP
12 box jumps 24/20
6 thrusters 96/65
6 bar facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
“TRIFECTA”
Gymnastics
5sets
5 hollow rocks + 2 candlesticks to pistol (alt side)
Pull up complex
E2M10M (5 sets)
1 strict pull up
1 kipping pull up
2 toes to bar
3 knees to elbows
METCON
For time:
21-15-9
False grip ring rows
Ring dips
Weightlifting W2D3
5 sets
1 snatch balance + 1 overhead squat
Hang power snatch
1-1-1-1-1
5 sets
1 hang power clean + 2 push jerk + 1 split jerk
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
“SHIP”
9 rounds for time:
7 squat cleans 185/125
8 burpee box jumps 36/30
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan
