1 set:
2:00 row or bike, slow

25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Inchworm + push-ups

1 set:
2:00 row or bike, moderate

3 rounds:
5 pike push-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers

1 set:
2:00 row or bike, fast

– RX –
For time:
20 DB presses (35/50 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– INTERMEDIATE –
For time:
20 DB presses (25/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– BEGINNER –
For time:
10 DB presses (15/25 lb)
40 air squats
20 DB push presses
30 air squats
30 DB push jerks
20 air squats

2 sets:
:30 reach, roll, and lift
20 steps monster walk

Same as Rx’d

For time:
20 DB presses (20/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups

1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups

1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups

– RX –
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

– INTERMEDIATE –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

– BEGINNER –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

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