1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats

1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats

1 set:
100-meter run (slow)
100-meter run (fast)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accumulate:
1:00 banded shoulder stretch/arm

5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right

5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
https://www.wodconnect.com/workouts/abbate–3

3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups

Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.

– RX –
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

– INTERMEDIATE –
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.

– BEGINNER –
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.

3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch

For time:
50 double-dumbbell deadlifts (35/50 lb)
50 single-arm DB sumo deadlift high pulls (35/50 lb)
– Every minute including the start, complete 7 v-ups.
– Use two DBs for the deadlifts and one DB for the sumo deadlift high pulls.

For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 hanging knee raises.

On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold

– RX –
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

– INTERMEDIATE –
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses

– BEGINNER –
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses

1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm

Every 4:00 for 5 sets:
40 air squats
Max-rep dumbbell shoulder presses (35/50 lb)
– Use two DBs.

Same as Rx’d

2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)

– RX –
For time:
3,000-m row

– INTERMEDIATE –
For time:
2,000-m row

– BEGINNER –
AMRAP 12:
Max-meters on the rower.

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Same as Rx’d

Same as Rx’d

– RX –
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

– INTERMEDIATE –
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

– BEGINNER –
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.