TABATA TIME
20 seconds ON
10 seconds REST

PUSH PRESS
JUMPING LUNGES
PLANK JACKS
REVERSE CURLS

WOD

Strength:  Overhead Squats 5-5-3-3-3

Metcon:  3 Rounds FT

10 OHS   Rx=135/95

50 Dbl Unders

http://stoneagecrossfit.com/index.php/wods/item/91-tillman-11-11-13

TILLMAN

7 ROUNDS

7 DEADLIFTS
200m RUN
15 Pull Ups

This is another hero WOD named after former NFL player Pat Tillman who left the NFL to join the army and was killed by friendly fire in Afganistan. This bad boy has some pretty heavy deadlifts, you may need to scale the weight back on those but there is no shame in that.

With a continuously running clock perform 1 Power Clean (95#/65#) the first minute, 2 Power Cleans the second minute, 3 Power Cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

WOD

SKILL REVIEW:  DEADLIFT (DL)
5-5-4-3-3

22 min. AMRAP

20 KB SWINGS

15 WALLBALL SHOTS

10 STRICT KNEES TO ELBOWS (CHEST)

5 DEADLIFTS @3RM wt. 

 200m Run

Today we're going to focus on rope climb technique and the many uses of the BATTLE ROPE!

WOD:   3 ROUNDS for FORM!!!!!!

2 ROPE ASCENTS
20 LATERAL BAR JUMPS
40 BATTLE ROPE DOUBLE HITS
1 ROPE ASCENT
40 SINGLE BATTLE ROPE WAVE HITS

WOD

400m Run

21 Back Squats

21 Push Ups

400m Run

15 Back Squats

15 Push Ups

400m Run

  9 Back Squats

  9 Push Ups

400m Run

Bootcamp 40/20

Battle Rope
Sumo Squat
Plank Row w/dumbbell
Russian Twist w/Med Ball

"Wood”

5 Rounds for total time of:

- Run 400 meters

- 10 Burpee box jumps (24/20)

- 10 Sumo-deadlift high-pull 95/65

- 10  Thrusters  Rx = 95/65 

- Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.