April 2013

WOD: A. 10 minute double under work and warm up B. Deadlift: 1-1-1-1-1-1 E3MOM C. 7 minute AMRAP 7 DL 315/205 14 one legged squats (7 each leg alternating) 21 double unders

WOD: “Nicole” 20 minute AMRAP: 400m run max reps pull-ups (without coming off the bar) Score is total number of pull-ups completed for each round

WOD: A. Shoulder Press 4-4-4-4 E3MOM B. Push Press 3-3-3-3 E3MOM C. Push Jerk 1-1-1-1 E3MOM

OPEN WOD 13.5 4 minute AMRAP of: 15 thrusters 100/65 15 CTB pull ups *4 minute bonus for every 90 reps completed For Masters 55+ 4 minute AMRAP of: 15 thrusters 65/45 15 chin over bar pull ups/jumping chest to bar pull ups *4 minute bonus for every 90 reps completed

WOD: “The Chief” Max rounds in 3 minutes of: 3 power cleans 135/95 6 push ups 9 squats rest 1 minute Repeat for a total of 5 cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer.

OPEN WOD 13.5 4 minute AMRAP of: 15 thrusters 100/65 15 CTB pull ups *4 minute bonus for every 90 reps completed For Masters 55+ 4 minute AMRAP of: 15 thrusters 65/45 15 chin over bar pull ups/jumping chest to bar pull ups *4 minute bonus for every 90 reps completed

WOD: A. Three rounds for time of: 800m run rest 2 minutes B. Complete the following for time in any order and partition as necessary: 50 GHD sit ups (or anchored ab-mat sit ups) 50 hip extensions 50 butterfly ab-mat sit ups 50 barbell OHS 45/35

WOD: A. 20 minutes kettle bell technique work B. Complete the following for time: 400m run 10 right arm KB snatch 24kg/16kg 10 left arm KB snatch 24kg/16kg 20 KBS 24kg/16kg 400m run 10 right arm KB clean & jerk 24kg/16kg 10 left arm KB clean & jerk 24kg/16kg 20 KBS 24kg/16kg 200m run 5 right

WOD: A. Shoulder Press 3-3-3-3-3 E2MOM B. Complete the following for time: 500m row 1 rope climb 50 shoulder press (strict) 45/35 2 rope climbs 500m row 50 hand release push ups (strict) 3 rope climbs