WOD 11.16.18

Accessory work 
Every 90 seconds, for 18 minutes (3 sets of each)
Station 1 – Deadlift x 6-8 reps
Station 2 – Alternating Cossack Squats x 12 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Conditioning 
Every 90 seconds, for 15 minutes (5 sets of each)
Station 1 – 12 Alternating Reverse Lunges with Kettlebell or Dumbbell Farmer’s Carry
Station 2 – 12 Calories of Assault Bike or Rowing

WOD 11.12.18

The Three Wise Men Tribute

“Three Wise Men” WOD honoring three brothers: Jeremy Wise (Navy SEAL), Ben Wise (Army Green Beret) and Beau Wise (USMC Infantry). Tragically, Jeremy and Ben were killed in action while their youngest brother Beau still remains on active duty to this day. The goal of this event is to not only recognize the sacrifices of Jeremy and Ben, but also pay tribute to Beau and those just like him who have returned from combat and are doing their best to live with the memories of combat on a daily basis.

3wisemen2“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Hero Saturday, “Gator” 11.10.18

GATOR

8 Rounds for time

5 Front Squats 185/135

26 Ring Push Ups

Gator

U.S. Army Spc. Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother, Edward; sisters, Jennifer Daly and Sarah Ferrell; father, Edward; and mother, Catherine Haines.

First posted Aug. 12, 2011