June 2013

WOD: A. Bench Press: 10-7-4-2-1 E3MOM B. Complete the following for time of: 500m row 20 hand release push ups 20 KBS 24/16kg 15 hand release push ups 15 KBS 24/16kg 10 hand release push ups 10 KBS 24/16kg 5 hand release push ups 5 KBS 24/16kg 500m row CFHSV Running & Endurance WOD: run 200m , rest […]

WOD: 6 minute AMRAP of: 800m run max reps sit-ups ab-mat anchored rest 3 minutes 5 minute AMRAP of: 600m run max reps sit-ups ab-mat anchored rest 2 minutes 4 minute AMRAP of: 400m run max reps sit-ups ab-mat anchored rest 2 minutes 3 minute AMRAP of: 200m run max reps sit-ups ab-mat anchored rest 1

WOD: A. EMOM for 5 minutes: 10 thrusters 95/65 rest 10 minutes B. 15 minute AMRAP of: 15 power snatch 75/55 15 OHS 75/55 250m row CFHSV Running & Endurance WOD: 1 mile run 20 push ups 20 sit ups rest 5 minutes 1 mile run 20 push ups 20 sit us rest 3 minutes 1 mile run meet

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: “Schmalls” Complete the following for time of: 800m run Then 2 rounds of: 50 burpees 40 pull ups 30 one-legged squats 20 KBS 24/16 10 HSPU 800m run Enlarge image U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st

WOD: A. Deadlift: 5-5-5-5-5 E3MOM B. 12 minute AMRAP of: 30 double unders 15 hang power snatch 75/55 3 wall walks

WOD: A. Spend 10 minutes working on GHD sit-ups and Toes To Bar B. Complete the following for time of: 1000m row 20 GHD sit-ups 800m run 40 T2B 500m row 60 ab-mat unanchored sit-ups 400m run

WOD: A. Power Clean 3-3-3-3-3 E2MOM B. 20 minute on the minute drills: Even: 5 front squats: 185/175/165/155/135/115/105/95/85/75/65 Odd: 5 pull ups: ring/CTB/COB/ring rows If you can’t keep up, sit out 1 minute then jump back in Running & Endurance WOD: 12 x 200m, easy 200m jog between each rest 5 minutes, then 3 rounds for time of:

WOD: Complete the following for time: 10 Shoulder Press 115/85 15 OHS 115/85 20 Push Press 115/85 25 Front Squat 115/85 30 Push Jerk 115/85 35 Back Squat 115/85

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65