The Dock

22089282_1448025835279353_2452956043684704267_nRED (RX+):
AMRAP in 15 Minutes:
12 Burpees
12 DB Goblet Squats (65/45 lb.)
12 Weighted Lateral Step-ups

WHITE (RX):
AMRAP 15 Minutes:
12 Burpees
12 DB Goblet Squats (50/35 lb.)
12 Weighted Lateral Step-ups

BLUE:
AMRAP in 15 Minutes:
10 Burpees
10 DB Goblet Squats
10 Lateral Step-ups

Abbate

HeroMatthewAbbate

NOTE: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

For Time:
1-Mile Run
21 Clean and Jerks (155/105 lb.)
800-m Run
21 Clean and Jerks (155/105 lb.)
1-Mile Run

Hoptagon

22090100_1448025658612704_3085054780153987342_nWho’s that guy on the Left?????

RED (RX):
3 Rounds for Time:
100 Double-unders
200-m Plate Carry, 45/25#
400-m Farmers Carry, 53/35#

BLUE:
3 Rounds for Time:

100 Single-unders
200-m Plate Carry, 35#/15#
300-m Farmers Carry, 35/20#

Complexity

14680975_1105947959487144_6161580792814223723_oRED (RX+):
4 min. DB Thrusters (65/45 lb.)
3 min. Chest-to-Bar Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups

1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. DB Thrusters

WHITE (RX):
4 min. DB Thrusters (50/35 lb.)
3 min. Chest-to-Bar Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups

1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. DB Thrusters
BLUE:
4 min. DB Thrusters
3 min. Ring Rows
2 min. Sit-ups
1 min. Muscle-up transitions
—-
1 min. Muscle-up transitions
2 min. Sit-ups
3 min. Ring Rows
4 min. DB Thrusters

Duck, Duck, Goose

14633323_1105947522820521_3445021384818218473_o

Strength:
Split Squat
4-4-4-4

Metcon:
In Partners:
100 Partner Wall Balls (Stand next to each other. One partner throws the ball up to the target and the other partner retrieves it and performs a Wall Ball back to the first partner). Every time they break/drop the ball, they both perform 10 Partner MB Sit-up Tosses. (Facing each other, perform a sit-up with the ball, then toss it to their partner. Five each, 10 total Sit-ups/Throws).

*Scale reps/load as needed.

 

Burpees on the Beach

14706870_1105948236153783_8391927906105181172_o

RED (RX):
2 Rounds for Time:
Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

WHITE:
2 Rounds for Time:

Row 250 m
10 Hang Power Cleans (135/95 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (135/95 lb.)

BLUE:
2 Rounds for Time:

Row 250 m
10 Hang Power Cleans
15/10 Cal. Assault Bike
10 Hang Power Snatches
**Scale weight as needed