Dan Broughton

WOD: For Time: 1200m bike, 100 air squats, 60 KB swings 53/35, 40 Front Rack KB walking lunges, 60 KB swings 100 air squats

Skill: 4×5 strict pull ups at a 31×1 tempo Test: Row 2000m (retest from 02/04) Accessory: Core – 3 rounds of 8 strict toe to bar or knee raise and 30s/side of side plank

Strength: DELOAD – Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT – 30 DU/90 SU 10 TTB 15 KBS 53/35

Strength: DELOAD – Push Press 3×8 @ 50% WOD: For time: 400m run 10 burpee to target 15 pull ups 20 OH Squats 95/65 15 pull ups 10 burpee to target 400m run

Strength: DELOAD – Front Squat 3×6 @ 55% WOD: EMOM 12 – Minute 0 – 4 2 High Hang Power Clean Minute 4-8 2 Hang Power Clean Minute 8-12 2 Power Clean

US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his… Read more »

Partner WOD: Teams of 3: 30 min AMRAP – 30 P. Snatch 95/65 45 Reverse barbell Lunges 95/65 60 Med Ball sit ups 20/14. One partner works, one partner holds dual KB in a front rack position 35/26 and one… Read more »

Strength: CG Bench Press 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: CG Bench Press AMRAP @ 75% WOD: For time: 15 P. Clean 155/105 30 ring dips 10 P. Clean 20 Ring Dips 5 P. Clean 10… Read more »

Strength: Back Squat 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Test: Back Squat AMRAP @ 75% WOD: AMRAP 13 – 8 Sumo Deadlift High Pull 95/65, 12 stationary front rack lunges 95/65, 16 WB 20/14 *Scale 75/55*

WOD: Every 2 minutes for 8 minutes complete the following: 0-2 90s row for calorie, 30 s rest 2-4 90s burpee box jump overs, 30s rest 4-6 90s assault bike for cal, 30s rest 6-8 200m run, rest remainder –… Read more »