June 2013

WOD: A. Bench Press: 3-2-2-1-1 E2MOM B. For time: 500m row 30 WallBall Push-ups 800m run 20 WallBall Push-ups 1500m row 10 WallBall Push-ups

WOD: “Klepto” 4 rounds for time of: 27 box jumps 24″/20″ 20 burpees 11 squat cleans 145/100 Enlarge image U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire

WOD: A. Dumbbell or KBS push press: 5-5-5-5-5 E2MOM B. 12 minute AMRAP of: 50 double unders 12 KBS 32/24kg 6 split jerk alternating feet 135/95

WOD: A. Row sprints: Row 200m AFAP, rest 1 minute Row 250m AFAP, rest 1 minute Row 300m AFAP, rest 2 minutes Row 350m AFAP, rest 2 minutes Row 400m AFAP B. Death by pull-ups or ring rows EMOTM until failure Increase one rep every minute until failure CFHSV Running & Endurance WOD: Partner WOD P1: 400m run

WOD: A. In 10 minutes, build up to a 2RM TnG Squat Snatch B. 3 rounds for time of: 10 squat snatch 95/65 400m run 10 shoulder to overhead 95/65 400m row

WOD: “Nutts” Complete the following for time of: 10 HSPU 15 DL 250/175 25 box jumps 30″/24″ 50 pull ups 100 WBS 20/14 10’/9′ 200 double unders 400m run with 45#/35# plate Enlarge image Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as

WOD: A. Spend 10 minutes working on HSPU B. 5 rounds for time of: 15 thrusters 95/65 15 pull-ups CFHSV Running & Endurance WOD: Hill Repeats: 1 mile run rest 3 minutes 8 x hill repeats, walk down to start for recovery rest 3 minutes 1 mile run meet at Cross Country Course: Athletes will meet the coach on

WOD: A. Deadlift: 4-3-2-1-1 E3MOM B. 10 rounds for time of: 15 deadlifts 135/95 15 hand release push ups

WOD: For time: 20 WBS 20/14 10’/9′ 20 ab-mat sit-ups unanchored 20 box jumps 24″/20″ 20 ring rows 20 hand release push ups 20 thrusters 75/55 20 KBS 24/16kg 20 ring rows 20 OHS 75/55 20 shoulder to OH 75/55 20 barbell push ups 20 SDHP 75/55 20 burpees 20 back squats 75/55 20 ring rows

WOD: A. Back Squat: 5-4-3-2-1 E2MOM B. OHS: 3-3-3-3 E2MOM C. 1 minute AMRAP of double unders rest 1 minute 1 minute AMRAP of double unders rest 1 minute 4 minute AMRAP of: 5 pull ups 5 burpees rest 1 minute 1 minute AMRAP of double unders rest 1 minute 1 minute AMRAP of double unders