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Monday:

A.

Strength

10 E2MOM

7 X Pendlay Row @RPE 8-9

B.

Metcon

25-20-15-10-5
Cals
Slamball
KB Russian Swing @32/24kg

Time Cap: 18 Mins

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Tuesday:

Hero WOD ‘René’

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

7 Rounds for Time:

400m Run
21 X Walking Lunge
15 X Pull-Up
9 X Burpee

Wear a Weight Vest @10/7kg

Time Cap: 40 Mins

Tips and Strategy: (Wodwell.com)

A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in the athlete’s wheelhouse (if, for instance, the athlete is a very fast runner) then bump up the intensity on that movement to help the overall score.

Intended Stimulus:

“René” is a long workout that should feel sort of like running a 10k–continuous movement that mainly challenges the athlete’s cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD.

Scaling Options:

“René” is a long, grinding workout. Athletes should scale the volume, load, and/or the skill level so they can move at a steady pace with minimum rest periods. Long rest breaks will sap the intensity out of this challenging hero WOD, so scale accordingly.

Intermediate

5 Rounds for Time:

400m Run
21 X Walking Lunge
15 X Pull-Up
9 X Burpee
(No Weight Vest)

Beginner

4 Rounds for Time:

400m Run
21 X Walking Lunge
15 X Ring Row
9 X Burpee
(No Weight Vest)

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Wednesday:

Barbell – Clean & Jerk

A.

Build to a Heavy For The Day Complex

1 X Clean + 1 X Hang Clean + 1 X Front Squat + 1 X Split Jerk

B.

12 EMOM
1- 2 X Clean
2- 2 X Hang Clean
3- 2 X Spilt Jerk

@Weight successfully lifted at A

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Thursday:

A.

Strength

10 E2MOM

4 X Overhead Squat* @RPE 8

*Scale: Back Squat

B.

Metcon

‘Ingrid’

10 Rounds For Time:

3 X Snatch @60/40kg
3 X Burpee Over The Bar

Time Cap: 14 Mins

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Friday:

A.

Strength – Gymnastics

10-1 For Quality:

Strict Pull Up
Strict Dip
Strict HSPU

Time Cap: 25 Mins

B.

Metcon

12 Rounds, 20s On 10s Off

Max Effort Cals!

*Aim to be consistent right from the start, accelerate quickly and then focus on maintaining rhythm

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Saturday:

Team WOD

30 AMRAP In Pairs

You Go I Go Each Round…

50 X Double Under / 100 X Single Under
25 X Wallball @9/6kg
10 X Chest To Bar Pull Up

You should aim for 10 Rounds +

*Each round should be a Sprint!

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Sunday:

Hero WOD ‘Zachary Tellier’

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

For Time:

10 X Burpee

10 X Burpee
25 X Push-Up

10 X Burpee
25 X Push-Up
50 X Lunge

10 X Burpee
25 X Push-Up
50 X Lunge
100 X Sit-Up

10 X Burpee
25 X Push-Up
50 X Lunge
100 X Sit-Up
150 X Air Squat

Time Cap: 35 Mins

Tips and Strategy: (Wodwell.com)

Keep a steady pace, a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard.

Intended Stimulus:

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

Scaling Options:

Beginner A


10 X Burpee

10 X Burpee
15 X Push-Up

10 X Burpee
15 X Push-Up
20 X Lunge

10 X Burpee
15 X Push-Up
20 X Lunge
25 X Sit-Up

10 X Burpee
15 X Push-Up
20 X Lunge
25 X Sit-Up
30 X Air Squat

Beginner B


10 X Burpee

10 X Burpee
15 X Incline Box/Bench Push-Up

10 X Burpee
15 X Incline Box/Bench Push-Up
20 X Lunge

10 X Burpee
15 X Incline Box/Bench Push-Up
20 X Lunge
25 X Anchored Sit-Up

10 X Burpee
15 X Incline Box/Bench Push-Up
20 X Lunge
25 X Anchored Sit-Up
30 X Air Squat

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