May 2013

WOD: A. Spend 10 minutes working on Turkish get ups and heavy KBS B. 2 rounds for time of: 30 KBS 32kg/24kg 30 T2B 600m run

WOD: Clean & Jerk: 3-3-2-2-2-1-1-1-1-1 E3MOM Cool down: 100 ab-mat butterfly sit-ups CFHSV Running & Endurance WOD: 3 x 800m, rest 2 minutes between sets 5 minute rest then, 50 yard handstand walk or partner wheel barrel walk meet at Randolph track at 7pm

WOD: A. Snatch: 1-1-1-1-1-1-1 B. 12 minute AMRAP of: 4 shoulder press 75/55 8 SDHP 75/55 12 front squats 75/55

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull ups

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS 95/65 as possible rest 3 minutes #2: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many hang power cleans 95/65 as possible rest 3 minutes #3: In 3

WOD: “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power cleans 135/95 CFHSV is not saying Goodbye, but until next time Jarod! It is a heartbreaking day when a family/community member must move to a new area due to life’s opportunities. The CFHSV family/community will be losing Jarod Sadler next

WOD: A. Weakness Work Training 16 minutes Athletes make 2 choices based on greatest weaknesses and alternate choice on even and odd minutes Alternating EMOM for 16 minutes: 1 rope climb 6 pistols 2 squat cleans 2 squat snatch 2 muscle ups 3-5 ring dips 2-4 HSPU 10 double unders B. Complete the following for time:

WOD: For time: 500m row buy in 3 rounds of: 21 bodyweight DL 21 box jumps 24/20 500m row cash out

WOD: A. Bench Press5-5-5-5-5 E3MOM B. Back Squat 5-5-5-5-5 E3MOM C. 2 attempts max reps double kettlebell strict press rest 2 minutes between efforts CFHSV Running & Endurance WOD 10 x 200m rest 90 seconds between sets rest 5 minutes, then for time: 100 push ups Location is Randolph Middle School off Drake (same location as

WOD: EMOM for 12 minutes: Odd: max reps squat clean thruster 115/85 Even: rest rest 4 minutes EMOM for 6 minutess: Odd: max reps CTB pull ups Even: rest rest 4 minutes EMOM for 6 minutes: Odd: max reps double push up burpees Even: rest Total all reps from all exercises for best score.