3 Rounds
8 Hang Clusters (empty bar)
10/6 Cal Bike
Record weight
Work to a heavy single
AMRAP 15
Row x 20/16
Handstand Pushup x 10/6
Bike x 12/8
Kettlebell Swings x 15 (1.5/1)
Record Rounds + Reps
RX+
Row 20/16
HSPU 15/10
Bike 15/10
KBS 15 @2/1.5
2:00 Row
Into
2 Rounds
(Left Arm)
5 Single Arm DB Front Squat
5 Single Arm Push Press
5 Single Arm Thrusters
(Right Arm)
5 Single Arm DB Front Squat
5 Single Arm Push Press
5 Single Arm Thrusters
AMRAP 2 x 12 (relay style- 6/each)
Row x 225/175m
8 Hang Power Snatch (95/65)
ME Thruster (Time Remaining)
Record total thrusters completed
RX+
250/200m Row
115/75
Scaling considerations:
The row should be under :45/rd. Also select a weight you will be able to go unbroken on snatches each round.
Steady 10:00 of Work
Row 300/250
10 KB Single Leg RDL (5/5)
10/7 Pushups
Record weight used
4 Rounds for Time
Row 15/12 Cals
10-4 Hang Squat Cleans (Building)
10 Pullups
Rd1: 10 @ 95/65
Rd2: 8 @ 115/75
Rd3: 6 @ 135/95
Rd4: 4 @155/105
Record total time
RX+
115/75
135/95
155/105
185/125
3 Rounds
Prowler Push 32yd (165/125)
10/6 Pushup into Pike
12 KB RDL
AMRAP 4 x 3 (3:00 Rest)
Ascending Ladder
20 Double Unders
3 Burpee Box Jump Over (24/20)
30 Double Unders
5 Burpee Box Jump Overs
40 DU
7 BBJO
50 ….
9……
Record total reps for each amrap
*Start back at the beginning each time after your rest period
3 Rounds
Bike x 1:00
Empty Bar OHS x 10
2 Wall Walks
Perform 8 singles @77.5%, 6 singles @ 80%, and 4 singles @82.5% Take rest as needed between reps.
Perform each rep as a single rep. Be as perfect as you can while accumulating reps.
Enter 82.5% weight in Wodify.
For Time
35/25 Cal Row
15 Toes to Bar
12/9 HSPU
12 Toes To Bar
9/6 HSPU
9 Toes To Bar
6/3 HSPU
35/25 Cal Row
9 Toes to Bar
6/3 HSPU
12 Toes to Bar
9/6 HSPU
15 Toes to Bar
12/9 HSPU
35/25 Cal Row
Record total time
REPEAT FROM 1/15/2020
RX+
Row 45/35 Calories
18 Toes to Bar
18/12 HSPU
15 Toes to Bar
15/9 HSPU
12 Toes to Bar
12/6 HSPU
Row 45/35 Calories
12 Toes to Bar
12/6 HSPU
15 Toes to Bar
15/9 HSPU
18 Toes to Bar
18/12 HSPU
Row 45/35 Calories
2 Rounds
300/250m Row
20 Kettlebell Swings
20 Walking Lunges
Every :20 x 8:00
1 Power Clean @82.5%
Record weight used
(Also post total reps completed in comments)
These weights will begin to get challenging to keep up the :20 cadence, so if need be, skip 1-2 reps in order to maintain quality and not fall off the cadence.
Every 3:00 x 5 Rounds
250/200m Row
5 DB Front Squats (50/35s)
5 Shoulder to Overhead (50/35s)
Post time for each round
RX+
300/250m Row
3 Rounds
:20 Row Sprint
10 Empty Bar Thrusters
5 Strict Pullups
Record heavy single
Keep these a full depth squat.
For Time
12 Chest To Bar
12 Thrusters (115/75)
(:90 Rest)
9 Chest to Bar
9 Thrusters (115/75)
(:90 Rest)
6 Chest to Bar
6 Thrusters (115/75)
Post total work time
(Subtract 3:00 from clock after last set)
RX+
Muscle Ups
Thrusters @135/95
With descending reps and :90 rest between sets, try to stay as unbroken as possible through this workout
WITH A PARTNER…
6 Rounds for Time:
20 Cal Row
15 Burpee Box Jumps (24″/20″)
10 Thrusters (135/95)
5 Chest to Bar Pull Ups
32 yard prowler push (135/95)
Partner A will complete the 20 Cal Row while Partner B completes the 15 Burpee Box Jumps. Once both movements are complete, partners will split the rest of the movements in the round. When the next round begins, Partner B will row while Partner A completes the burpee box jumps.
Antonio Rey Rodriguez, “Rod,” was killed in action from wounds sustained during combat operations” in Nangarhar province, Afghanistan n February 8, 2020. The 28-year-old from Las Cruces, New Mexico was assigned to 3rd Battalion, 7th Special Forces Group (Airborne) out of Eglin Air Force Base, Florida. The Department of Defense indicated that he received the rank of Sgt. 1st Class as a posthumous promotion.
SFC Rodriguez began his career at Fort Benning, GA where he attended One Station Unit Training as an Infantryman followed by Airborne School. SFC Rodriguez was assigned to Delta Company 3rd Ranger Battalion 75th Ranger Regiment after completion of the Regimental Assessment and Selection Program. Rod deployed multiple times as a team member assigned to Delta Company and in the Battalion Reconnaissance Platoon, Headquarters and Headquarters Company. In 2017, Rod transitioned to the Regimental Military Intelligence Battalion (RMIB) where he attended advanced individual training (AIT) to become a Cryptologic Linguist. After leaving the RMIB Rod was assigned to 3rd Battalion 7th Special Forces Group Military Intelligence Detachment.
During his service to our country, SFC Rodriguez earned, the Bronze Star Medal-2, Joint Service Commendation Medal-1, and Expert and Combat Infantryman Badge. SFC Rodriguez posthumously earned the Purple Heart, Combat Action Badge, Bronze Star Medal (1 OLC), and Meritorious Service Medal.
Rod enjoyed spending time with his family, friends, and his two Italian Mastiff’s and French Bulldog. He also adored visits with his Mother, Guadalupe, and brother, Christopher. Rod spent most of his free time in the kitchen, he loved to cook gourmet meals for his friends and loved ones. When not cooking Rod and his wife, Ronaleen, would spend their time in the gym working out with each other and their friends. Rod enjoyed powerlifting and endurance workouts.
SFC Rodriguez is survived by his wife Ronaleen, parents, Guadalupe Rodriguez-Jaram
1 Round
10 Pass Throughs
10 Cat/Cow
10 Pushup to Pike
Into
2 Rounds
32yd Prowler (165/125)
8 Paused Air Squats
8 Empty Bar
8 Kip Swings
Record weight used
Deload Day….Be ready for next Monday
For Time
10-8-6-4-2
Burpee Box Jump Overs (24/20)
Chest To Bar Pull-ups
Into…
Buy out: 30 Wall Balls (20/14)
Post total time
RX+
Muscle ups
3 Rounds
32yd Prowler Push (165/125)
5/3 Strict Pullups
10/7 Pushups
15 Air Squat
Every 3:00 x 4 Rounds
Row 300/250m
Into
Every 3:00 x 4 Rounds
Bike 16/11 cals
Record time for each interval
This needs to be about as hard of a pace as you can hold. This will be a great recovery day for everyone. For most this should be about 1:00 work followed by 2:00 rest.
RX+
Bike 20/15
(Row stays the same)
Plank Endurance
1:00/1:00 x 4 Sets
Hold maximal body tension in during the plank. If you are not feeling your abdominals work, you are doing it wrong and need to adjust.
