Day 26

A. Strength

Back Squat (10-10-5-3-3-3-1-1)

B. MetCon (Time)

“Jefferson”

4 Rounds for time of,

21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Day 109

The average age of a homeless person in America is 9 years old. Nine! (that is why the WOD is themed with “9’s”). That is including everyone, adults, teens, etc… Please, please help the cause by donating to this link Kettlebells4Kids and Horizons for Homeless.

A. MetCon (AMRAP)

“Kettlebells for Kids”

AMRAP 9 of:

9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

rest 10 minutes

B. Run

15 minutes at moderate effort

C. Strength Accessory Giant Set

c1. 5×10 Close Grip Bench Press

rest 30s
c2. 5×10 1-arm Bench Support DB Row (10 reps each side)

rest 30s
c3. 5×10 Cable Pull Throughs

rest 60s

Day 85

A. Pulls

Deadlift - Work up in Triples to a Heavy Single

B. MetCon (AMRAP) x 15 minutes

"Picture" 

30 Jumping Lunges 

30 Kettlebell Swings (53/35) 

30 Push-Ups 

C. Core

Front Plank: Accumulate 5 Minutes

Each time you break, 20 AbMat Sit-Ups

Day 97 (Track Session)

Track Session:

800m run

50 Goblet Squats (53/35)
600m run
40 KB Swings (53/35)
400m run
30 Alt. KB Snatch (53/35)
200m run
20 Alt.Walking Lunges (Goblet hold on KB) (53/35)
100m run

Off Season: Day 49

A.) Clean

Work up to a max complex of: Clean + Front Pause Squat + Split Jerk

- 3 second hold in the hole on the pause squat

B.) Squat 

5 x 3 Back Squat (ascending)

C.) Conditioning

"Jack" As many rounds as possible in 20 minutes of,

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)