Come in, stretch.. bench if you want to, (5 sets of 5)  then………..

Hero Wod

Jerry

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

First posted 9 May 2010 (courtesy of CF Mainsite)

FOR TIME:

RUN 1 MILE

ROW 2K

RUN 1 MILE

Dont worry. There is a million ways to scale this and there will be an alternate wod… named Karen.

Strength
10 Minute emom complex- start together
2 squat clean and jerks

Wod-

4 Rounds
10 Dumbell Thrusters 50/35
10 Toes to bar
Run 400M

New You Class
Strength- Strict over head press
Sets up 5 (at least 5, do more if you like) Be sure to do your warm up sets

16 minute amrap Pace yourself
5 Push ups
10 Sit ups
15 air squats
100m Run

Strength-

Push Jerk or Push press- light weight fast reps, practice rebounding.

7,7,7,7,7

Wod-

5 rounds- 20 minute cap
12 Deadlifts 155/115
8 Hang clean 155/115
12 Hand Stand Push Ups

—- “but i can deadlift more than I can hang clean, do i use two bars?”

—- No, your limiting weight will be your hang clean, same bar for both, same weight. Let your coaches help you pick your weight. The deadlifts should feel a little light and the hang cleans should feel pretty heavy.

Deload week.

Back squats 4×10 at 6o percent

Then metcon monday-

10-20-30-40-50 double unders, 7 minute cap

Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on.

WOD 2- 7 minutes of burpees- every minute on the minute run 100m

WOD 3- max pull ups in 7 minutes. Every time you drop run 200.

Sunday Funday- Teams of 2

Wod 1- warm up wod- teams of 2
3 minutes amrap-
Max reps of thrusters 95/65
4 minute break- write your number of reps down- for every rep completed you can take 1 second off your wod 2 time-

——-THEN———-
100 DU
80 KBs (53/40)
70 Wallball (20/14)
60 hang power cleans  (95/65)
50m Prowler push (each) Sleds are first come first serve
40 ring dips
30 toes toe bar
20 S2OH (95/65)
10 MU (burpee pull ups substitute)