5 rounds for time of: 20 Squats 30 Double Unders Post time to comments.
Hero WOD Kevin 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. dumbbells Post time to comments. Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit
Open Gym On Ramps
Partner WOD With a partner, partition and complete the following: 100 Hang Cleans, 135/95 90 Front Rack Walking Lunges, 135/95 80 American Kettlebell Swings, 2 pood/1.5 pood 70 Back Rack Box Step Ups, 135/95; 20″ for all 60 Push Press, 135/95 50 Sumo Deadlift High Pull, 135/95 Teams can
3 rounds for time Row 1000m Rest 4 Minutes Post time of each 1000m.
Benchmark “Barbara” 5 rounds for time: • 20 pull-up • 30 push-ups • 40 sit-ups • 50 squats Rest 3 minutes between rounds. Post Time to Comments.
Every minute on the minute for 16 minutes perform the following: 9 Dumbbell Thrusters, 35#/25# 6 Burpees As many reps as possible of Dumbbell Hang Snatch, 35#/25# (Alternate arm on the hang snatch per round) Post total reps of DB hang snatch.
Hero WOD JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated 115-lb. bench presses, 12 reps Post rounds completed to comments. U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned
Rest day
Open Gym On Ramps