OF THE DAY
5 Min AMRAP
12 Alt Rev Lunges
9 Beat Swings
60ft KB Farmer Carry
:30 Sec AB
Strict Chin Ups (Add Weight If Possible)
“THREE WISE MEN”
16 Min AMRAP
(W/ A Partner Break It Up However You See Fit )
5 Hang Squat Snatches 135/95
10 Bar Facing Burpees
10 Power Cleans 135/95
15 Box Jump-Overs 24/20
30 Wall Balls 20/14
JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS.
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
5 Min AMRAP12 Alt Rev Lunges9 Beat Swings 60ft KB Farmer Carry:30 Sec ABPART 110-8-6-4-2Back SquatStrict Chin Ups (Add Weight If Possible)PART 2“THREE WISE MEN”16 Min AMRAP(W/ A Partner Break It Up However You See Fit )5 Hang Squat Snatches 135/9510 Bar Facing...
WARMUP:20.5 RecoveryPART I: STAMINA1/4 Mile (26 Lengths Indoor) Bodyweight Lunge*Vest Optional**Conversational Pace16 Minute Time CapPART II: CONDITIONING7 Minute Clock Each, Rest 3 Minutes Between Exercises:A. As Long As Possible:Hang from Pull-up Bar**Every time...
5 setsAb wheel rollout x 5Build in weight3 setsMax Db oh pressRope pull until failureMax pushups3-4 setsBuild to heavy yoke carry1-2 setsMax Heavy Sb squatsReverse sled drag x 100 ftHeavy sled push x 100 ftRest and...
Congrats Ava on being the November DO WORK Award winner! PART 13 RM Floor PressPART 26 Rounds (W/ A Partner, Break It Up However You See Fit)24 Push-Ups Off DBs18 TTB12 Deadlifts 225/1556 DB Man Makers 50/35300 Run (Together)(Row-Row - Clean...
Open Wod 5RX For time, partitioned any way:40 Ring Muscle-Ups80-cal. row120 wall-ball shots 20/14Time cap: 20 min.SCFor time, partitioned any way:40 Pull-Ups80 Cal Row120 Wall Balls 20/14Time cap: 20...
STAMINA 2,000m RowInto...5 Rounds15 Weighted AB-Mat Sit Ups12 Bench Press 135/759 Dual KB Goblet Squat 53/356/3 Strict Pull-Ups:30 Sec Max Cal ABRest 1-2 MinSTRONG4 sets 10 repsSb or kB front rack squatPause 1 sec at parallel each rep5 min emom4 Sb/single Db/kb oh...