“.CoM”

21-18-15-12-9-6-3
DB Squats
1-Leg V-Ups
100 Meter Suitcase Carry

Weight: 50/35

21-18-15-12-9-6-3
DB Squats
1-Leg Tuck-Ups
100 Meter Suitcase Carry

Weight: 35/20

21-18-15-12-9-6-3
DB Squats
Leg Lifts
100 Meter Suitcase Carry

Weight: 25/15

WOD GUIDANCE & GOALS
With two dumbbells held in the rack position, complete 21 squats (without putting the dumbbells down.) Squats will take around :60 to complete. For the single leg v-ups, do each rep  PER SIDE (yes, 21 per side, then 18 per side, etc.,) Then, taking one of your dumbbells, suitcase carry 50m with your left hand, and back 50m with your right hand. Keep the squats unbroken as long as possible, and grind away at the v-ups. Target 20 minutes.

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“Thx Jessi”

WOD GUIDANCE & GOALS
In two minutes, complete the chipper as fast as possible, leaving time to bike as many calories as you can! The row will take :50 or less, the burpees are a lateral jump sideways over a dumbbell (:30), and in the remaining :30 bike your heart out! You get TWO MINUTES of rest between rounds, so GET AFTER IT!

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“Chad + Sham”

7 Rounds
50 Step Ups, 24″
11 Strict Pull Ups
100 Meter Run

7 Rounds
50 Step Ups, 20″
5 Strict Pull Ups
100 Meter Run

7 Rounds
30 Step Ups, 20″
11 Ring Rows
100 Meter Run

WOD GUIDANCE & GOALS
The workout “Chad” is traditionally 1000 step ups for time, and “Sham” is 7 rounds of 11 pull ups and 100 meter. Today, we’ll honor both military personnel by doing a combo of the two workouts. Fifty step ups will take around 2:00-2:30. Find your steady pace and stick to it. Divide the strict pull ups in half (6/5) or do fast triples and doubles. Spend no more than :60 on the pull ups. Complete each round with a fast 100 meter run (:30) Target 25-28 minutes (with a 30 min cap.)

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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“Thx CF”

EMOM 15
1 Wall Walk
3 Deadlifts
5 Toes to Bar

Weight: 185/135

EMOM 15
1 Mod Wall Walk
3 Deadlifts
5 Knee ups

Weight: 135/95

EMOM 15
10 Plank Taps
3 Deadlifts
5 V-Ups

Weight: 95/65

WOD GUIDANCE & GOALS
Yes, you’re going to complete ALL THREE movements in one minute, and with any remaining time you get to rest. One wall walk will take :05-:10, the three deadlifts :03-:06, and each toes to bar takes about :03 each. Every minute, you ADD TWO TOES TO BAR!! Minutes one through three, try to complete a round in :30. Minutes four through six, try to finish the work around :45. And minute 7+ try to stay under the minute cap. If you fail to complete the designated amount of toes to bar, go back to five reps until the fifteen minutes has expired. Record your highest successful round of toes to bar.

Post Highest Round to Comments.

“100 Percent”

In Teams of 3
Row for 30 Minutes
For Max Meters
*switch every :60

WOD GUIDANCE & GOALS
The strategy is in the title. Go ALL OUT when your one minute interval arrives, and rest/recovery while your teammates go. Try to get at least 200-250 meter per :60. Record your meters!

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“Look at You”

WOD GUIDANCE & GOALS
Complete the calorie bike in about :60. Choose a weight for the jerks that you can do unbroken for round one, and then may have to break into sets of six and four. Try to relax and breath on the double unders, spending about one minute there, then complete each round with fifteen heavy, eye-height swings (keep these unbroken for as long as possible.) Target 17 minutes

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Power Cleans
3×5, building

WOD GUIDANCE & GOALS
For the power cleans, coaches will take you through a progression to help you with the mechanics/technique. You’ll then build to a 7/10 effort for the set of five reps. The reps must be touch and go, and unbroken. You’ll then add a little more weight, only if your mechanics are spot on, for the next set of five. Take 2 minutes between lifts. You’ll then end with a set of five that feels like a 8.5/10 effort for the two reps. Record your weights.

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