January 26, 2019

Conditioning: For Time
2008 Games – Deadlift/Burpee
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Conditioning: AMRAP x 20:00
Saturday EMOM
Minute 1) 12 Dumbbell or Kettlebell Thrusters (choose load)
Minute 2) 10 Burpees
Minute 3) 200m Run
Minute 4) Rest

Metcon (Weight)
EMOM for 30 Mins
1 x Heavy Squat Clean @ AHAP

Go heavy and change weight if needed on each round. Total weight lifted is your score. Example 200lbs x 30 reps, score is 6,000 lbs
Metcon (Time)
Strong WOD
60 bench press @ BW
10 cals assault bike ARMS ONLY each time you rack the bar
*Post loads in comments. Scale to at least 5 unbroken reps.
“The Fuhrmannator” (Time)
6 Rounds for Time
100 meter Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)

Specialist Ray Michael Fuhrmann, II, United States Army, died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission.

“As a medic, Ray M. Fuhrmann II probably saved more lives in Iraq over the three years than most emergency room doctors. “Ray saved everybody — Iraqis, soldiers, anybody. He didn’t care,” said his wife, Tylea. “He even tried to go to the Iraqi hospitals to help people who were wounded.””
Metcon (No Measure)
“Post work Pump”
5 rounds
20 barbell curls
20 overhead press
20 up right row
*empty barbell on all lifts and change grip each round, wider, closer, reverse