Mon Oct 2 – Sun Oct 8

Monday October 2, 2017

Back Squat

5 @ 7

3 @ 7

1 @ 7

1 @ 7.5

1 @ 8-8.5


4 Rounds (16min Total)

Min 1: 12/8 Cal Row

Min 2: 15 Box Jumps 24/20″

Min 3: 10 CTB Pull Ups

Min 4: 15 Russian KBS 70/53lbs


Split Jerk



For time:


Ab Mat sit ups

Wall Balls 20/14lbs

-Rest 3 min-


Ab Mat sit ups

Alt DB Snatch 50/35lbs

*15min Time Cap


Hang Power Snatch



12min AMRAP

1 Ring MU

5 Air Squats

2 Ring MUs

10 Air Squats

3 Ring MUs

15 Air Squats



*Add 1 MU and 5 Air Squats every round


For time:


Dead Lift

Hang Power Clean

Push Jerk

Men: 135lbs

Women: 95lbs

*20min Time Cap


Weighted Pull Up



For time:

800m Run

20 Alt Back Rack Lunges 135/95lbs

400m Run

30 Alt Back Rack Lunges 115/80lbs

200m Run

40 Alt Back Rack Lunges 95/65lbs



4 Rounds For Time

100 Foot Overhead Walking Lunge (45/35 lb plate)

30 Box Jumps (24/20 in)

20 Wall Balls Shots (20/14 lb)

10 Handstand Push-Ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


Deck of Cards WOD:
2 person teams
30 min AMRAP
Hearts – Push-ups
Spades – Sit-ups
Diamonds –Pull-ups
Clubs –Russian KBS 53/36lbs
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps

Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 pull ups. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.