July 2013

WOD: “Brehm” Complete the following for time of: 10 rope climbs 15′ 20 back squats 225/155 30 HSPU 40 calorie row Enlarge image U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small […]

WOD: A. In 10 minutes, work up to a 1RM power snatch B. In 10 minutes, work up to a 1RM squat clean & jerk C. “Power Isabel” with a 4 minute time cap: 30 reps power snatch 135/95, or max reps in 4 minutes rest 3 minutes “Squat Grace” with a 4 minute time cap:

WOD: Complete the following for time of: 200m run 20 double unders 20 no push up burpees 400m run 40 double unders 40 stationary alternating lunges with plate OH 45/35 800m run 80 double unders 80 sit-ups ab-mat unanchored military style

WOD: “A Chipper with a Final Catch” Complete the following for time of: 25 HSPU 25 CTB pull ups 25 WBS 20/14 10′ 25 KBS 32kg/24kg 25 over the box jumps 24″/20″ **25 hang power cleans 155/105 **Catch: every time you set the bar down on the cleans you have to complete 10 T2B in order

WOD: A. In 10 minutes achieve a 3RM OHS rest 5 minutes B. 10 minute AMRAP of: max reps burpee muscle-ups or max reps double push-up burpee pull ups

WOD: A. Every even minute for 20 minutes: 2 clean & jerks (full squat), a tough 2 Males choose from 225, 205, 185, 155, 135, 95 Females choose from 155, 135, 95, 75, 55, 45 Every odd minute for 20 minutes: 4 pistols or pistol scales B. 6 minute AMRAP of: 12 wall ball sit-ups, anchored

WOD: A. Spend 15 minutes working on HSPU and double unders B. Complete the following for time of: 10 HSPU 50 double unders 10 ring dips 200m run 10 power snatch 95/65 50 double unders 10 barbell push ups 200m run 10 HSPU 50 double unders 10 ring dips 200m run 10 power snatch 95/65 50

WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull ups

WOD: Complete the following for time: 1200m run 45 KBS 32kg/24kg 800m run 35 KBS 32kg/24kg 400m run 25 KBS 32kg/24kg 200m run 15 KBS 32kg/24kg 100m run 5 KBS 32kg/24kg CFHSV Running & Endurance WOD: run 1 mile 40 push ups 40 sit-ups rest 5 minutes from time run is complete run 1 mile 20 push ups

WOD: With a continuously running clock: o minute mark run 200m AFAP 3 minute mark run 400m AFAP 7 minute mark run 800m AFAP 13 minute mark run 400m AFAP 17 minute mark run 200m AFAP 21 minute mark start sprint training EMOM sprint 1o0m for 5 minutes Cool Down = Complete 1 minute of parallette