“ Onesies “
Athletes will select one from each station:
A) Weightlifting
- 1 Rep Heavy Strict Press
- 1 Rep Heavy Push Press
- 1 Rep Heavy Push Jerk
- Then -
B) Gymnastics
- Max Set of Pull-Ups
- Max Set of TTB
- Max Set of HSPU
- Then -
C) Conditioning
- :90 Max Cal Row
- :90 Max Cal Assault Bike
- :90 Max Burpees
“ SWEAT “
OTM x 25 (:50on / :10off)
Min 1) Max Cal Row
Min 2) Max Wallballs
Min 3) Max Calorie Bike
Min 4) Max Burpees
Min 5) Rest
A) Front Squats
On The :90 x 5 Rounds
- 3 Pause Squats @ 50% of BS 1RM
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
“SWEAT”
AMRAP 18:
1,000m Row / 2,000m Bike / 800m Run (Athletes Choice)
30 Double DB Deadlifts
30 HSPU
“ Salami “ (All Classes)
5 x 3:00 AMRAPS:
3 HSPU
5 DB Hang Squat Clean (50/35 x 2)
7 Air Squats
* Rest 1:00 Between AMRAPS *
A) Deadlift
15 Minutes to establish a heavy set of 5 (Not TnG)
- THEN -
B) “ Plankton “
For Time:
3-6-9-12-15 of:
Deadlifts (225,155)
* 35 Double Unders after each set of DL *
“ SWEAT “
AMRAP 18:
15 Odd Object Sumo Deadlift
:30 Side Plank Left
60 Double Unders
:30 Side Plank Right
15 Odd Object Goblet Squats
“ Ribbon Dancer “ (All Classes)
On The Minute x 20
A) 1 Minute Max C2B Pull-Ups
B) 1 Minute Max HSPU
C) 1 Minute Max DB Step-Overs (50/35 x 2) (24,20)
D) 1 Minute Max Double Unders
E) 1 Minute Rest
“ King Push ”
2 Rounds for Max Reps
AMRAP 2:
10 Burpees
20 Jump Squats
Max HSPU
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max HR Push-Ups
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max Push-Ups
- Rest 1 Min -
" Def Leppard "
AMRAP 20:
2 V-Ups
2 HSPU
40 Mountain Climbers
4 V-Ups
4 HSPU
40 Mountain Climbers
6 V-Ups
6 HSPU
40 Mountain Climbers
* 8-8-40 / 10-10-40 / 12-12-40...Continue to add 2 reps per round until the twenty minute mark *
“Team Extreme Barbara” (All Classes)
Teams of 2
AMRAP 20:
20 C2B Pull-ups
30 HSPU
40 Weighted Abmat Sit-Ups (14,10)
50 Dbl DB/KB Front Squats (Athletes Choice)
"Nate"
AMRAP 20:
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70,53)
Doors open at 7:30AM, heats will be at 8:15 / 8:45 / 9:15
WHY:
Support pediatric cancer patients by participating in a fundraiser WOD for One Summit (http://onesummit.org/), which is an organization founded by former US Navy SEALs.
BACKGROUND:
Nate’s older brother, Josh, passed away after a grueling fight with brain cancer in high school. Being from New Hampshire, Josh was treated at Dana Farber, a hospital that is partnered with One Summit. Josh was a perfect example of the children and young adults battling cancer that One Summit seeks to build resilience in by creating mentorships with Navy SEALs. One Summit’s unique mission is to help give them the personal and mental tools for their fight, which they might not have had the chance to acquire at their young age.
If you have any questions, please let us know. Feel free to share this with your friends. Everyone is welcome. The more, the merrier. Thank you.
Read MoreA) Deadlift
5-4-3-2-1^
- THEN -
B) “Diane”
21-15-9 of:
Deadlifts (225,155)
HSPU
” SWEAT ”
AMRAP 22:
15 Assault Bike Calories
15 Push-Ups
15 Odd Object Deadlifts
15 Odd Object Front Squats
A) “ Nate The Great ”
For Time:
100 Double Unders
3 Rounds of “Nate”
100 Double Unders
2 Rounds of "Nate”
100 Double Unders
1 Round of “Nate”
* 1 Round of “Nate” = 2 Muscle-Ups + 4 HSPU + 8 KBS (70,53) *
- THEN -
B) “ Coaches Choice Buy-Out ”
”SWEAT”
AMRAP 20:
2 Muscle-Ups
4 HSPU
8 KBS
“ Torn ” (ALL CLASSES)
2 Rounds of:
A) AMRAP 5:
8 C2B Pull-Ups
8 Devils Presses (50,35)
- Rest 2 Min -
B) AMRAP 5:
8 Front Rack Lunges (95,65)
8 HSPU
- Rest 2 Min -
** SWEAT will complete odd object front rack lunges **
7AM = "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
Run 400 meters
8AM = " Holleyman "
30 RFT:
5 Wall Balls (20,14)
3 HSPU
1 Power Clean (225,155)
A) Power Clean
Establish A Heavy 3 Power Clean
- THEN -
B) " 15.4 "
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
”SWEAT”
AMRAP 20:
3 Weighted Step-Ups
3 HSPU / HR Push-Ups / 1 Wall Walk (Athletes Choice)
3 Medball Sit-Ups
6 Weighted Step-Ups
6 HSPU / HR Push-Ups / 2 Wall Walks
6 Medball Sit-Ups
9/9/9, 12/12/12, 15/15/15….
* Continue To Add 3 Reps Per Movement Until Time Is Reached *
“ Oyster Bay ”
A) AMRAP 6:
12 Power Snatches (75,55)
4 BMU
- Rest 3 -
B) AMRAP 3:
Max Bar Facing Burpees
- Rest 3 Minutes -
C) AMRAP 6:
12 Power Snatches (95,65)
6 HSPU
” SWEAT “
3 Rounds of:
3 Minute Max Cal AB
2 Minute Max Medball Squat Cleans
1 Minute Max HSPU / Wall Walks / HR Push-Ups
* Rest 3 Minutes Between Full Rounds *
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
“Onesies”
Athletes Choose 1 From Each Section:
Weightlifting
1RM Strict Press
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max UB Pull-Up
Max Muscle-ups (Ring or Bar)
Max Set of Strict HSPU
Max Set of TTB
Conditioning
Max Cal Row (:90)
Max Burpees (:90)
Max Cal Assault Bike (:90)
” SWEAT ”
OTM X 25
1) Max Machine Cals
2) Max KBS
3 Max Weighted Sit-Ups
4) Max Machine Cals
5) Rest
“ The Unsullied ”
Teams of 2
AMRAP 20:
100/70 Calorie Row
50 Squat Cleans (95/65, 135/95, 185/115, 225/155)
50 HSPU
*Split Reps As Needed *
“ SWEAT ”
AMRAP 18:
25 Calorie Row
25 HSPU
25 Jump Squats
25 Medball Sit-Ups
“ Gravity ”
5 RFT:
20 Wallballs
10 HSPU
” SWEAT ”
3 Rounds of:
AMRAP 5:
10 Wallballs
15 Abmat Sit-Ups
- Rest 1 Minute -
AMRAP 5:
10 Cal Row
15 KBS
- Rest 1 Minute -
