July 2013

WOD: A. Spend 5 minutes working on double unders and 5 minutes working on HSPU B. 15 minutes AMRAP of: 50 double unders 8 HSPU 10 T2B 12 shoulder to overhead 105/70 14 barbell lunges 105/70 C. Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out REMINDER: Thursday Night Throw Down […]

WOD: A. In 10 minutes build up to a 1RM power snatch B. Spend 10 minutes working on and setting up muscle-up area C. 10 rounds with a 12 minute running clock of: 3 squat cleans 135/95 3 power snatch 135/95 with the remaining time do max reps muscle ups score = muscle ups complete or

WOD: A. Shoulder Press: 5-3-2-1-1-1 E2:30MOM B. Complete the following for time of: 21-15-9 push press 95/65 KBS 24kg/16kg burpees

WOD: “Omar” Complete the following for time of: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35 bar facing burpees Enlarge image U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas,

WOD: A. Spend 10 minutes working on OHS techniques and build up to a tough double B. Complete the following for time of: 500m row 10 OHS 75/55 400m run 10 OHS 75/55 250m row 15 OHS 75/55 200m run 15 OHS 75/55 CFHSV Running & Endurance WOD: run 1 mile rest 3 minutes run 3 miles rest

WOD: A. Sumo Deadlift 5-3-2-1-1 E2MOM B. 4 rounds for time of: 10 sumo-deadlifts 225/155 10 T2B 10 lateral jumps over bar

WOD: A. Spend 10 minutes working on pistol and pistol scales B. Complete the following for time of: 50 WBS 20/14 10’/9′ 50 CTB pull-ups 50 one-legged squats, alternating 50 barbell snatch, 95/65 THURSDAY NIGHT THROW DOWN at 615pm! Show up to find out the WOD!

WOD: A. Bench Press: 10-7-5-3-1 E3MOM B. 1 minute AMRAP barbell bench press 45/35 C. “Annie” 50 double unders 50 ab-mat anchored sit-ups 40 double unders 40 ab-mat anchored sit-ups 30 double unders 30 ab-mat anchored sit-ups 20 double unders 20 ab-mat anchored sit-ups 10 double unders 10 ab-mat anchored sit-ups

WOD: A. Weighted pull-ups 3-2-1-1-1 E2MOM B. Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: front squats 95/65 pull ups 400m run 1-2-3-4-5-6-7-8-9-10 reps of: box jumps push press 95/65 CFHSV Running & Endurance WOD: 3 x 800m rest 2 minutes between efforts rest 5 minutes then, Partner Plank WOD: P1: sprint 400m P2: plank hold switch;

WOD: A. Cluster 1.2.3 = 1 snatch to 2 snatch balance to 3 OHS x 4 sets E3MOM. Build up in weight each set. B. Complete the following for time of: 1000m run 50 hand release push-ups 15 snatch (power or squat) 115/80 50 hand release push-ups 15 snatch (power or squat) 115/80 1000m run