Wednesday 180912 at Patriot

Patriot CrossFit – WOD

Gymnastics

30 Muscle-Ups (Time)

30 muscle-ups for time
*10 minute CAP

*score is reps if not completed under the cap

*if muscle ups are not in the cards today complete the following within the 10 minutes:

50 Dips

50 Ring Rows

MetCon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Monday 180910 at Patriot

Strength

Weighted Pull-ups (10-10-10-10-10)
*alternate grip each set between chin up and pull up

*15 V Ups + :30 second plank after each set

Metcon (AMRAP – Reps)

5 Rounds:
1:00 KB Swings 70/53#
1:00 Jumping Lunges
1:00 Cal Bike
1:00 Rest

Thursday 180906 at Patriot

Strength

Bench Press (5-5-3-3-1-1-1, 75%+)
build to a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:
50 Empty Bar Box Step Ups 45/35
25 Ring Dips
3 Rope Climbs
*back rack step ups

Wednesday 180805 at Patriot

Gymnastics/Skill Work

Alternating EMOM for 15 Minutes
Min 1: 15 second Assault Bike sprint for Cals
Min 2: 1-3 Bar Muscle Ups or 15 L-Sit Hold
Min 3: 10 Hollow Rocks or 30 second Plank< Score: AMRAP reps, record total number of air bike Cals + any muscle ups

MetCon

Annie
50-40-30-20-10
Double-unders
Sit-ups

Bitnami