“Ollis

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 Burpees
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Staff Sergeant Michael Ollis
SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on Forward Operating Base Ghazni in Afghanistan took place involving grenades, mortars, rockets, and a 3,000-pound bomb. Ollis lost his life after heroically shielding Polish Army Lieutenant Karol Cierpica from a suicide bomber, which took place after the two soldiers stood side-by-side and defended the base armed with only their rifles. SSG Ollis incapacitated the insurgent, but the vest detonated and mortally wounded him

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“B.O.T.A”

With a Partner
2 Rounds
150 Wall Balls
150 Sit Ups

Weight: 20/14

With a Partner
2 Rounds
125 Wall Balls
125 Sit Ups

Weight: 14/10

With a Partner
2 Rounds
100 Wall Balls
100 Sit Ups

Weight: 10/6

WOD GUIDANCE & GOALS
Head down and grind! With your partner, complete all the wall balls before moving to the sit ups. Divide wall balls however you’d like (suggested sets of 15 and 10) and sit ups however you’d like (suggested sets of 20-25) Keep reps fast and if you start to slow down, tap your partner in! Target 24 minutes.

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“Move The Needle”

WOD GUIDANCE & GOALS
The more time given, the more work you do! The first time domain, complete the 400 meters in 2:00 or less, then 80 dubs will take around :60-:90, leaving you with 2 minutes of rest before the next interval. Interval two, complete a 300 meter run (:90), 60 dubs (:45-:60) and 30 swings with a weight you can swing for at least 20 reps before having to break (:75-:90).  You’ll have around :90 to rest. And then interval three, complete 200 meters (:60), 40 dubs (:30-:45), 20 swings (:60) and 6 wall walks (:90). Record all three intervals.

Courtesy of RPM

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“Cookie”

WOD GUIDANCE & GOALS
The faster you move the more cals you get! Use a weight for the deadlifts that you can do unbroken for ten reps, but reps 7-10 may get spicy. Every :10-:20 try to get in a rope climb. Then in any remaining time (around :60-:90) for your heart out for max cals! You have two minutes to rest between intervals, which is plenty of time to get your heartrate down and compose yourself before you move again. Record total calories.

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“Mary”

AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups

AMRAP 20
5 Abmat Handstand Push Ups
10 Assisted Pistols
8 Pull Ups

AMRAP 20
5 Bench Push Ups
10 Step Downs
15 Ring Rows

WOD GUIDANCE & GOALS
Mary! The key to this workout is setting a steady pace from the beginning and then sticking to it. If you feel blown up by the third or fifth round, you went out too hot! When you get to rounds 8,9 and 10, THAT’s when the workout will catch up with you! For all gymnastics movements try to do them unbroken for as long as possible. Eventually you may have to break pull ups into sets of 10 and 5 or 6,5 and 4. Target 10 rounds.

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“Stay a Thousand Years”

4 Rounds
500/400 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
18/14 Calorie Bike
10 DB Floor Press

Weight: 135/95, 50/35

4 Rounds
400/350 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
15/12 Calorie Bike
10 DB Floor Press

Weight: 115/75, 35/20

4 Rounds
350/200 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
12/9 Calorie Bike
10 DB Floor Press

Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
Two workouts in one hour?! Heck yes! For the first couplet, row the 500/400 in 2 minutes or less (scale to meet this domain) then from the floor safely get the barbell to your back for 10 back squats. The squats should remain unbroken and relatively fast every round. Target 10 minutes. For the second couplet, complete the bike in :90 or less (again scale to meet the time domain) and then use dumbbells for the 10 floor press (unbroken every round.) Target 8 minutes. There will be a 12 minute cap for couplet one, and a 10 minute cap for couplet two.

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“Not That Bad”

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

Weight: 50/35

10 x on the 3 Minute
200 Meter Run
10 Knee Ups
5 DB Clean+Jerks

Weight: 35/20

10 x on the 3 Minute
100 Meter Run
10 V-Ups
5 DB Clean+Jerks

Weight: 25/15

WOD GUIDANCE & GOALS
The faster you move the more rest you earn! Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken (at most :30). Use two heavy dumbbells for the five clean and jerks (:15-:20) trying to do them unbroken for as many rounds as possible. Target 2 minutes per interval, and scale the run or reps to meet the time domain. Record fastest and slowest splits. Stay consistent!

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“Why Not”

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

STRENGTH
Front Rack Lunge
3×10, across
*alternating legs

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a moderately heavy weight for the front rack lunges. The lunges will be done by ALTERNATING legs, stepping forward or backward, for a total of 10 reps. Stay at the same moderate weight for all three sets. For the metcon, you’ll complete 5 bar facing burpees in around :20-:30 then use a HEAVY weight (2-3 reps in a row, MAYBE the first set unbroken) for the hang power cleans. Target 5-7 rounds.

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“Subliminal Thoughts”

WOD GUIDANCE & GOALS
I pick things up and I put them down! Do a burpee on your dumbbells, and instead of jumping and clapping, you’ll deadlift the dumbbells up as you’ll stand. Choose a weight that you can move for 10 reps no problem. Then bike 12/9 calories which will take at most one minute. Target 15-18 minutes.

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“911 Tribute”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Abmat Handstand Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 DB Press
11 Kettlebell Swings
11 Leg Lifts
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes.

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