Warm-Up

• 200 m Farmer’s Carry
• 15 Reverse Burpees

Skill & Strength

• Bear Complex

WOD

• 800 m Run
• 40 Back Squats #135/95
• 800 m Run

Cool-Down

• Quads&Hams Stretching

Warm-Up

• 800 m Run
• 25 Back Extensions
• 25 Lunges

Skill & Strength

• Weighted Pull-Ups
  5 Sets Max Effort

WOD

• 75 Double Unders
• 30 Turkish Get-Ups #53/35
• 75 Double Unders

Cool-Down

• Arm Bar Stretch

Warm-Up

2 Rounds of:

• 20 Parallette Jumps
• 3 Modified Rope Climbs

Skill & Strength

• Front Squat
  3-3-3-3-3

WOD

4 Rounds For Time:

• 25 Squats
• 25 Sit-Ups
• 25 Push-Ups

Cool-Down

• Floor Leg Stretching
• PVC Good Mornings

Warm-Up

• 200 m Run
• 2 min Jump Rope
• 1 min Burpees

Cool-Down

• 2x 400 m Run

WOD – Elizabeth

21-15-9 :

• Cleans #135/95
• Ring Dips

U.S. Marine Corps Staff Sergeant
Justin E. Schmalstieg

Warm-Up

2 Rounds of:

• 200 m Farmer’s Carry
• 50 Sit-Ups

WOD – Schmalls

• 800 m Run
• 2 Rounds of
  • 50 Burpees
  • 40 Pull-Ups
  • 30 Pistols
  • 20 KB Swings #53/35
  • 10 Handstand Push-Ups
• 800 m Run

Warm-Up

2 Rounds of:

• 100 ft Walking Lunge
• 100 ft Bear Crawl

Skill & Strength

• Back Squat
  3-3-3-3

WOD

Tabata
(8 rounds, 20 sec effort, 10 sec rest):

• Ring Push-Ups
• Flutter Kicks
• Lunges
• Rowing

Warm-Up

• 200 m Run
• 10 min Jump Rope

Skill & Strength

• Deadlift
  3-3-3-3-3

WOD

• 1200m Run
• 63 KB Swings #53/35
• 36 Pull-Ups