Row 500M
10 GHD Hip Extensions
3 rounds (2 empty bar, 1 add weight)
5 Deadlifts
5 Hang Squat Cleans
5 Push Press
Pre-WOD mobility:
Psoas smash (2 min each side)
T-spine rake/roll (3 min)
Cobra stretch (2 min)
Super front rack (2 min each side)
For Time
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
“Fran’s” House
15 Thrusters (95/65 lb)
“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)
“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb)
“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
2 rounds:
Row 250M
10 Russian KB Swings
10 Burpees
For 6 minutes, 30 sec Plank (hands), 30 sec Hanging L-Sit (scale to hanging tuck sit)
2 rounds:
Run 200M
7 Knees-to-elbows
14 Wallballs
Pre-WOD mobility:
Trap scrub (2 min each side)
Hip flexor smash (2 min each side)
7 rounds for time of:
7 Strict Handstand Push-ups
6 Knees-to-elbows
5 Hang Power Cleans, 55% 1RM
Super front rack (2 min each side)
Banded OH distraction (2 min each side)
2 rounds:
50 Single-unders
10 Wall-facing Squats
10 GHD Sit-ups
5 Overhead Squats (3 secs pause at the bottom
Pre-WOD Mobility:
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Saddle stretch (3 min hold)
Banded OH distraction (2 min each side)
With a Partner:
4000M / 3000M Row
While Partner A Rows, Partner B will perform As Many Reps As Possible:
5 Toes to Bar
10 Wall Ball Shots
15 Push Ups
North Dakota Army National Guard Sgt. Keith L. Smette, died January 24, 2004, serving during Operation Iraqi Freedom. Smette, 25, of Fargo, ND; assigned to the 975th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, ND; attached to Task Force All American; died Jan. 24 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. ND Army National Guard Staff Sgt. Kenneth W. Hendrickson, 41, of Bismarck, ND, also died in the attack.
Smette volunteered to go to Iraq in January 2003 and withdrew from classes at NDSU to do so. He is survived by his parents, Douglas and Charlotte; his brother, Robert; his sister, Sarah; along with his grandparents and several other friends and family.
2 rounds:
Row 200M
7 Hip Extensions
7 Ring Rows
Linchpin Burgener dumbbell warm-up:
3 dumbbell deadlifts, R-arm
3 dip-shrugs, R-arm
3 dip-shrugs with elbow high, R-arm
2 hang power snatch, R-arm
2 overhead squats, R-arm
2 hang squat snatch, R-arm
(then repeat with L-arm)
Pre-WOD mobility:
MBOD (2 min each side)
Banded OH distraction (2 min each side)
4 rounds for time of:
25 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Front Squats, 50/35 lbs
12 Dumbbell Push Press, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
Seated hamstring stretch (3 min hold)
3 minutes of Double-under practice
3 rounds:
10 Jumping Squats
5 Plyo Push-ups
Pre-WOD mobility:
FROOD (2 min each side)
Blue angel (2 min each side)
5 rounds, each round for time, of:
60 Double Unders
15 Hand Release Push-ups
Handstand Walk 10 m
Rest 2 mins between each round.
Triceps stretch (2 min each side)
Pec stretch (2 min each side)
Run 400M
2 rounds:
25M High Knees
10 Cossack Squats
25M Butt Kicks
10 Wall-facing Squats
10 Hip Extensions
10 Broad jumps
Pre-WOD mobility:
Suprapatellar smash/floss (2 min each side)
Couch stretch (2 min each side)
For time:
20 Back Squats, 225/155 lbs
2 mile Run
20 Back Squats, 225/155 lbs
Saddle stretch (3 min hold)
Seated hamstring stretch (3 min hold)
3 rounds:
Run 200M
10 Sit-ups
5 Low Ring Muscle-ups
Pre-WOD mobility:
Hip flexor smash (2 min each side)
T-spine rake/roll (3 min)
AMRAP in 14 minutes:
1 Rope Climb
3 Ring Muscle-ups
5 Burpee Box Jump Overs, 24/20″
7 Toes-to-bars
Accumulate 2 minutes in each position:
Plank
Wall Sit
Hollow Hold
Wrist stretch (2 min each side)
Couch stretch (2 min each side)
