"Glen"...

For time:

30 Clean and Jerks (135)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

40:49 Rx (PR of 10:39!) 

RIP SEAL Doherty

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Chest/Back - 3x10...

Machine Incline Press - 165lbs

Barbell Row - 135lbs

Incline DB Flys - 50lbs

Hammer Strength Iso Row - 180lbs

''Scream''...

For Time: 3 Rounds

7 Muscle-ups

35 Wall Balls (14)

7 Power Snatches (115)

400m Run

30:19

 * rx was 20 and 135 * first ring muscle ups in two and a half years

Arms - 10x10...

Seated Smith Machine Half-Presses - 135bs

Rope Hammer Curl - 95lbs

Cash Out:

Dips - 3x8 - Body weight

EZ Bar Curls - 75lbs

''Chucky''...

For Total Reps: AMRAP 20
5 Clean & Jerks 155  (rx was 185)
10 Toes-to-bar
*rest 1 minute between rounds

6 rounds plus 1 rep

Shoulders/Traps - 10x10...

Bent-Over Lateral Raise - 25lbs

Hammer Strength Shrugs - 270lbs

''Gallagher And McDonald''...

Gallagher and McDonald – 2 friends, 2 heroes, 2 rounds, 1 WOD

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour

2 Rounds for Time:

200m run
16 kettlebell swings (53lbs)
16 pull-ups
16 front squats (110lbs)
200m run
14 kettlebell swings (53lbs)
14 pull-ups
14 front squats (110lbs)
200m run
12 kettlebell swings (53lbs)
12 pull-ups
12 front squats (110lbs)

19:49 with Sean McCarthy

RIP PTE Galagher & LCPL McDonald

Workout is done in pairs, with both partners to do the runs together. The Kettlebell Swings, Front Squats and Pull Ups are to be alternated between.

Chest/Back - 10x10...

Machine Incline Press - 160lbs

One-arm Dumbbell  Row - 70lbs

Cash Out: Incline DB Flys - 3x8 - 45lbs

''Blade Runner''...

For Time

400m run

35 Chest-to-bar Pull-ups

400m run

25 Handstand Push-ups (strict) 

400m run

25 Strict Ring Dips

400m run

35 Toes-to-bar

400m run

24:56 Rx 

Arms - 10x10...

Seated Smith Machine Half-Presses - 125lbs

Straight Bar Curls - 75lbs

Cash Out:

Dips - 3x8 - Body weight

Rope Hammer Curl - 3x8 - 95lbs

Shoulders/Traps - 10x10...

Bent-Over Lateral Raise - 22.5lbs

Dumbbell Shrugs - 90lbs

Cash Out: Upright Row - 65lbs - 3x8

"Hang 'em High, Hang 'em Low" and 5 Rep Max Hang Clean...

3 rounds plus 37 reps on the wod 

Then,

Sean: 5 rep hang clean - 165lbs

Rob: 5 rep hang clean - 165lbs and 190lbs

190lb 5 rep hang clean is a 5lb PR! #feelinggoodlewis #puertorico #prcity

10x10 Chest/Back...

Smith Machine Incline Press - 155lbs

Barbell Hang High Pull - 75lbs

200 Kettlebell Swings - 24kg bell...

I planned on doing 6 snatches every 15 seconds with the 53lb bell (with a 15 second rest) for 10 minutes but I tore a callus on my left hand during set number one. 

So I switched it up and did 10 swings every 15 seconds (20 a minute) for 10 minutes. 200 reps. 

Note to self: I need to let my hands get used to the high rep snatches before I do them multiple days in a row. 

Arms - 10x10...

Seated Smith Machine Half-Presses - 7x10 @ 70lbs & 3x10 @ 90lbs

EZ Bar Curls - 70lbs

Cash Out:

Dips - 3x8 - 70lbs

Rope Hammer Curl - 3x8 - 95lbs

Viking Warrior Conditioning - Vo2max - 15:15 - 30 sets of 8...

I did timed snatches with the 16kg bell today. I did sets  of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 

150 Russian Swings/150 Push Ups...

53lb Kettlebell. 

NOT for time. 

100 Figure 8/Hold...

10 reps a minute for 10 minutes - 53lb bell

Shoulders/Traps...

Kettlebell High Pull - 53lbs - 10x5 each side 

Kettlebell Upright Row - 53lbs - 10x10

Chest/Back Pyramids...

Chest

Machine Incline Press - 180lbs

1-2-3-4-5-6-7-8-9-10: 55 reps 

Incline DB Fly - 45lbs

9-8-7-6-5-4-3-2-1: 45 reps 

Back

Neutral L Pull Up  

1-2-3-4-5-6-7-8-9-10: 55 reps

Hang High Pull - 

9-8-7-6-5-4-3-2-1: 45 reps 

Cash Out: 

Plyometric Push Ups - 5x8 

Arms - 10x10...

Dips - 53lbs

EZ Bar Curls - 60lbs

Cash Out:

Rope Press-downs - 90lbs - 3x8

Rope Hammer Curl - 90lbs - 3x8

500 Russian Swings

100 reps - 24kg bell 

400 reps - 16kg bell

I did timed two-handed swings with the 24 kg bell (53lbs) and 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 10 sets of 10 for 4 minutes and 45 seconds with the 24kg bell and 40 sets of 10 for 19 minutes and 45 seconds. 500 total reps in 24 minutes and 45 seconds

''Swing and Run for the Hills"...

800m run 
100 Russian kettlebell swings (53)
600m run 
75 Russian Kettlebell Swings
400m run 

50  Russian Kettlebell Swings
200m run
25 Russian Kettlebell Swings

28:03 Rx 

“Mile Run with Squats”...

1 minute AMRAP Front Squats (115)

1 minute Rest

then....800m Run

5 minute rest 

then....800m Run

Rest exactly 1 minute then..

1 minute Front Squats (115)

17:26 total time 

Finished one mile run and 34 front squats in 10:26 (minus 7 minutes of rest) 

Splits:

Round One: 17 squats/3:56 - 800M

Round Two: 17 squats/4:30 - 800M 

Chest/Back - 10x10

Smith Machine Incline Press - 155lbs

Cable Row - 150lbs

Incline DB Fly - 3x8 - 35lbs

Neutral Pull Up - 3x8 

Cash Out: 10 Strict L-Pull Ups