Hero Saturday 02.17.18 “Severin”

SEVERIN

For time

    • 50 strict pull-ups
    • 100 push-ups, release hands from floor at the bottom
    • Run 5,000 meters

If you have a 20-lb. weight vest or body armor, wear it!

Severin Summers

U.S. Army Sgt. 1st Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered in Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

Summers is survived by his wife, Tammy Fraser; and daughters, Jessica, Shelby and Sarah.

WOD 02.16.18

Strength

Power Snatch 68% for 3 x 3, then work up to a heavy set of 3

Back Squat

Set 1: 88% x 2, rest 2 minutes, then 73% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 73% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 73% x 6

Deadlift from 4 Inch Blocks 5RM, then reduce by 10% for a set of 5

Conditioning

4 Rounds with 2 min between rounds:

Prowler Pushes for 20 yards at moderate weight (heavier than last week)

200m Walking Lunge Steps

WOD 02.15.18

Strength 

Jerk from Racks 3RM, then -10% for 3

Bench Press

Set 1: 88% x 2, rest 2 minutes, then 73% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 73% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 73% x 6

Gymnastics Strength Work:

EMOM 12 minutes

Rotate through 4 sets:

Minute 1: 3-5 Strict Toes to Bar

Minute 2: 3-5 Strict Pull-ups

Minute 3: 3-5 Strict Handstand Pushups

Conditioning

4 Rounds

2 min AMRAP with 2 min rest between rounds:

30 Double Unders

20 Hand Release Push-ups

WOD 02.14.18

Strength

Deadlift 80% for 6 x 3 (60-90 sec rest between sets), then 1 at 85%, 1 at 87% and 1 at 90%

Glute Ham Raises  4 x 5 to 10 reps

Conditioning

AMRAP 20 minutes

50meter Bilateral Farmers Carry (55lb/35lb) KB

10 Wall Balls (20lb/14lb) to 10′ target

10 Sumo Deadlift High Pulls (65lb/45lb)

10 Box Jumps (24″/20″)

WOD 02.13.18

Strength

Power Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88% x 1

Bench Press (Alternate Grip) 5 x 3

Gymnastics Skill Work

EMOM 8 minutes

Odd: 30 sec Handstand Hold

Even: 5-7 Ring Dips

Strength Skill Work

4 sets:

Turkish Get-ups x 3 each side (building in weight if possible, try to end heavier than last week)

Conditioning

“Abs Gone Bad”

3 Rounds for Total Reps

1 min Row for Calories

1 min Sit-ups

1 min Air Squats

1 min Russian Twists with KB

30 seconds left/30 seconds right; side plank hold with a reach

1 min Rest