February 2013

WOD: A. Spend 15 minutes building up to a 1RM right and left arm Turkish get up B. 5 minute AMRAP of: 10 WBS 20/14 10′ 10 KBS 24kg/16kg 5 minutes rest C. 5 minute AMRAP of: 50m sprint 8 burpees

WOD: A. Weighted Pull up: In 12 minutes, establish a 1RM B. “Tabata This” Tabata row rest 1 minute Tabata squat rest 1 minute Tabata pull up rest 1 minute Tabata push up rest 1 minute Tabata sit up (ab mat unanchored) The Tabata interval is 20 seconds of work followed by 10 seconds of rest

WOD: A. Back Rack Jerk 1-1-1-1-1-1 E2MOM B. 3 rounds for time of: 200m Sprint 15 Shoulder to Overhead 75/55 10 Over Box Jumps 24/20” 5 Parallette Shoot Throughs (no push-up)

WOD: A. Deadlift: 1-1-1-1-1-1 E2MOM B. 5 rounds for time of: 7 DL 275/190 30 squats 7 HSPU

WOD: A. Every even minute for 20 minutes: 2 squat clean & jerks males choose from 225, 205, 185, 155, 135, 95 pounds females choose from 155, 135, 95, 75, 55, 45 pounds Every odd minute for 20 minutes: 4 strict chin ups B. 8 minute AMRAP burpee broad jumps (down and back olympic strip) 12

WOD: “Blake” 4 rounds for time of: 100ft walking lunges 45/25 plate OH 30 box jumps 24″/20″ 20 WBS 20/14 to 10′ 10 HSPU Enlarge image U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010,

WOD: A. 15 minute Kettlebell warm up and training B. 16 minute AMRAP buy in: 800m run 5 front squats 115/85 (masters 55+ 95/65) 10 no push up burpees 15 KBS 24kg/16kg (masters 55+ 24kg/16kg)

WOD: A. 15 minutes training on muscle ups B. 10 minutes working on OHS C. For time: 30 OHS 95/65 7 muscle ups 20 OHS 95/65 5 muscle ups

WOD: A. Bench Press: 6-3-6-3-6 E3MOM B. “Push up Annie” 50 double unders 25 deficit push ups (15#/10# plates) 40 double unders 20 deficit push ups (15#/10# plates) 30 double unders 15 deficit push ups (15#/10# plates) 20 double unders 10 deficit push ups (15#/10# plates) 10 double unders 5 deficit push ups (15#/10# plates)

WOD: A. Squat Clean: 3-3-3-3 E3MOM B. 14 minute AMRAP buy in: 1000m row 7 CTB pull ups 14 KBS 32kg/24kg 21 un-anchored abmat sit ups repeat 7-14-21 rep scheme