WOD 12.11.17


5 Rounds…
Single set of max reps of bodyweight Bench Press
Immediately Followed by…
Single set of max Pull-ups

Rest 2 minutes between rounds

Scale to a bench press weight and pull up option where you are able to achieve 10 or more reps for the first couple rounds.

Hero Saturday “Jerry”


For time

Run 1 mile

Row 2 kilometer

Run 1 mile

Jerry D Patton

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

First posted May 9, 2010

WOD 12.08.17


Work up to a 1 Rep max Power Snatch

Rest as needed then…

Work up to a 1 Rep max Clean and Jerk


4 Rounds

20 yard shuttle sprint (20 yards down and back; 40 yards total)

16 Clusters (105/65 lbs  1 Cluster =  1 squat clean + 1 thruster)

4 Rope climbs

12 Burpee box jump over (max height 30/24 inch box)

4 Shoulder to over head (215/105)


WOD 12.07.17


Work up to a 1 rep max push press

Upper body muscular imbalance 

4 Rounds

10 Handstand push ups

10L/10R single arm KB upright row

10 push ups


4 Rounds

15 Thruster (max weight 135/75)

Rest 1 minute

10 Weighted pull ups (max weight of 25/15, use a KB or DB)

Rest 1 minute

10 Muscle Ups

Rest 1 minute

10 Overhead squats (160/85)

Rest 1 minute