November 2012

Warm up: 400m run 3 rounds 5 PVC pass throughs 5 PVC OHS 5 ring rows WOD: “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Post time to comments. Enlarge image SSG Joshua Hager, United States Army, was killed […]

Warm up: 250m row 2 rounds 100m run 6 ring rows 6 plyo squats to WB WOD: With a continuously running clock complete 6 rounds of the following for time with a 2 minute rest between each round: 10 CTB pull ups 10 WBS 20/14 10 hip extensions 200m run Powerlifting: A. high bar back squat: 1×3 @65%, 1×3 @75%,

Warm up: P1: 200m row P2: AMRAP: 5 KB deadlift, 5 KB SDHP, 5 KB swings 2 complete cycles WOD: A. Squat Clean & Jerk 3-3-3-3-3 E2MOM @ 70%-75% B. Tabata Interval of: 8 rounds for max reps of: Deadlifts 115/80 20 seconds work, 10 seconds rest rest 1 minute 8 rounds for max reps of: Hang Power

Warm up: 400m run Instructor led stretching and agility WOD: A. 20minutes skill work: kettlebell swings and pull ups B. “Helen” 3 rounds for time of: 400m run 21 KBS 24kg/16kg 12 pull ups Powerlifting: A. shoulder press: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps

Warm up: 400m run 30 double unders 6 burpees 20 double unders 4 burpees 10 double unders 2 burpees WOD: A. Bench Press 5-5-5-5-5 E3MOM B. 4 rounds for time of: 30 push ups 30 ab-mat sit-ups anchored 3 rope climbs 15′

Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 tuck jumps WOD: TEAM WOD In teams of 3 row 5km complete: 75pull ups 75 WBS 20/14 75 barbell squats to wallball 45/35 75 hand release push ups 75 over the box jumps 24″/20″ One person must always be on the rower. While

WOD: A. 20minutes rope climb training B. 3 rounds for time of: 15 CTB pull ups 20 burpees 15 SDHP 95/65

WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in

Warm up: Instructor led stretching and agility drills 2 rounds 4 barbell front squats 4 barbell push press 16 barbell jumps WOD: In 3:30 run 400m then complete with the remaining time as many Front Squats 115/80 as possible rest 3 minutes In 3:30 run 400m then complete with the remaining time as many push press 115/80 as