Partner WOD
10 Minute AMRAP
5 KB Swings
5 KB SDHP
5 KB Goblet Squats
5 Hand Release Push Ups
*Alternate Rounds
Rest 5 Minutes
10 Minute AMRAP
100M Farmers Carry #53/#44 KB
Max Calorie Row
*One partner rows while the other is doing the farmers carry.
Scores are based on total rounds for first AMRAP.
Max calories and total rounds for second AMRAP.
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WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
7 Rounds
7 Ground to Overhead #115/#85
7 Burpee Box Jump Overs
A.3
100 4 Count Flutter Kicks
3×1 Minute Planks
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WOD
OPERATION: BLACK HAWK DOWN In Memory of the 19 U.S. Servicemen killed in the 1993 Battle of Mogadishu, this HERO WOD is designed to simulate an actual mission. Weights are the same for both male and female:
Ruck In:
Run 1 mile with 25lbs
Ascend the Cliff:
50 Pull Ups
Approach the Objective:
4 Rounds of:
25 Walking Lunge – each leg
25 Squats
Attack the Objective:
4 Rounds of:
25 Pushups
Run 50 Meters
Load the Wounded:
100 Hang Squat Cleans (45lbs Barbell)
Descend the Cliff:
50 Pull Ups
Ruck Out:
Run 1 mile with 25lb
*45 Minute Cut Off
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WOD
A.1 Hang Power Clean 5RM
A.2
3 Rounds
20 Front Squats #135/#95
20 Burpees
20 Toes 2 Bar
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