Hero Saturday, “Small” 10.20.18


3 Rounds for time

1000 meter row

50 burpee

50 box jumps

800 meter run


U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan. 

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney

WOD 10.18.18

Accessory work

Every 2 minutes, for 18 minutes (3 sets):

Station 1 – Strict Ring Pull-Ups or Ring Rows x 8-10 reps
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)
Station 2 – Nose-to-Wall Handstand Hold or Handstand Hold on a box x 45-60 seconds
Station 3 – L-Sit Hold or progression x 45 seconds accumulated time


Against a 12-minute running clock

Row 1500 Meters
immediately followed by as many rounds and reps as possible with the remaining time of:
12 Dumbbell Push Presses
12 V-Ups or Hanging Knee Raises

WOD 10.17.18

Accessory work
Three sets of
Front-Foot Elevated Split Squats x 8-10 reps each
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds

Every 5 minutes, for 20 minutes (4 sets)
60 Seconds of Assault Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run or Row