“Grace”
135 pound Clean and Jerk, 30 reps
This is not a “power clean and jerk”. Complete full “Squat Cleans and Jerks” are RX’d.
Warm-Up:
5 Reps of (25/25/50/60/75%) of your 1 Rep Max
WOD:
Push Jerk 1-1-1-1-1-1-1 reps
(First Set should be around 80% of your 1 Rep max, followed by 85%, 90%, 95%, 100%, 105%, 105%, )
Rest 3-5 minutes in between sets.
Ten rounds for time w/the least amount of sets as possible of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Add total time and number of sets to completion.
Warm-Up:
5 Reps of (25/25/50/60/75%) of your 3 Rep Max
WOD:
Front squat 3-3-3-3-3 reps
(First Set should be around 90% of your 3 Rep max, followed by 95%, 100%, 105%, 105%)
Rest 3-5 minutes in between sets.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing 30 reps
30 Burpees
30 Glute-ham sit-ups
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Add total reps from all 32 intervals.
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
