October 2012

Warm up: 400m run 3 rounds 4 burpee broad jumps 16 double unders WOD: A. E2MOM Power clean 1-1-1-1-1 B. 5 rounds for time: 5 power cleans 155#/110# 10 box jumps 30″/24″ Powerlifting: A. shoulder press: 1×5 @70%, 1×3 @75%, 1 x max reps @ 85%, rest 3 minutes between B. front squat: 1×5 @70%, 1×3 @75%, 1 x max […]

WOD: “The Seven” Seven rounds of: 7 HSPU 7 thrusters 135#/95# 7 KTE 7 DL 245#/165# 7 burpees 7 KBS 32/24kg 7 pull ups Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Enlarge image A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30,

Warm up: 2 rounds 250m row 8 band good mornings 10 second handstand hold WOD: A. E2MOM Deadlift 1-1-1-1-1 getting as heavy as possible B. 5 rounds for time of: 5 DL 275/175 10 burpees Powerlifting: A. bench press 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes between B. snatch and clean & jerk, 3×1 @95%, rest

WOD: A. 800m run for time rest 4 minutes 400m run for time rest 2 minutes 200m run B. 15 clean and jerks 165/115 rest 5 minutes 30 clean and jerks 95/65

Warm up: 400m run Instructor led agility drills WOD: A. E2MOM Snatch Balance 1-1-1-1-1-1 get as heavy as possibly without pressing out B. 5 rounds for time of: 15 ground to overhead with plates 45/35 25 plate OH walking lunges 45/35 15 knees to elbows

Warm up: P1: 200m row P2: 8 walking lunges with plate OH, 4 burpee box jumps complete 2 rounds WOD: A. 30 Turkish Get Ups (not for time) 24kg/16kg, alternating arms B. 15min AMRAP 10 KBS 32kg/24kg 10 box jumps 24″ 10 ring dips Powerlifting: A. high bar back squat 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest

Warm up: 500m row Double Under warm up Review and Practice Turkish Get Ups WOD: A. E2MOM Shoulder Press 1-1-1-1-1 E2MOM Push Press 1-1-1-1-1 E3MOM Push Jerk 1-1-1-1-1 Try to increase the load on each of the 15 sets Start push press with last shoulder press, start push jerk with last push press B. 5min AMRAP 30 double

Warm up: 400m run 2 rounds 5 ring rows 5 squats 5 push ups bear crawl wall to wall WOD: A. 500m row 15 burpees 10 T2B 5 pull ups rest 3 minutes Repeat 2 more times for a total of 3 rounds. Go as fast as possible on each round B. 2 alternating rounds of: 10 evil

Warm up: 400m run 3 rounds 3 pull ups 6 tricep push ups 9 plyo squats WOD: “Nate” 20min AMRAP 2 muscle ups 4 HSPU 8 KBS 32kg/24kg WOD Demo with Gretchen Kittelberger, Chris Russell, and Joe Alexander – video [wmv] [mov] [HD mov]

WOD: A. E3MOM Clean & Jerk 1-1-1-1-1 (build up to a 1RM) B. 30 hang clean & jerks for time 135/95 *catch* every time you drop the bar perform 12 GHD sit ups