January 2014

WOD: A. In 10 minutes build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run 5 bar muscle-ups or 5 burpee pull-ups 5 hang squat clean to thruster 135/95 or 115/80 400m run 7 bar muscle-ups or 5 burpee pull-ups 7 hang squat clean to […]

WOD: A. Bench Press 7-6-3-1 E3MOM B. 2 rounds of a 7 minute AMRAP of: 40 double unders 20 KBS 32kg/24kg/16kg 10/7 KB push-ups 2 minute rest between rounds *Start each round where you stopped on the last round. Score is total rounds and reps* CFHSV Running & Endurance ROWING WOD: A. 20 minutes with bursts B. 7

WOD: A. Back Squat: 7-6-3-1 E3MOM B. For time: 15-12-9-6-3-1 Power Snatch 95/65 (50 and over 80/55) Front Squat 95/65 (50 and over 80/55) Cool Down: Complete 25 evil wheels

WOD: A. With a continuously running clock starting on exact time marks, complete the following: Sprint 200m, then rest At 3 minutes, sprint 200m then rest At 6 minutes, sprint 400m then rest At 10 minutes, sprint 400m then rest At 14 minutes, sprint 800m then rest At 21 minutes, sprint 400m then rest At 25

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

WOD: A. In 20 minutes build up to a 1RM squat clean and jerk B. Complete as many rounds and reps as possible in 7 minutes of: Squat Clean 185/125 or 165/155 or 155/105 (50 and over 135/95 or 115/80) to Shoulder to Overhead Cool Down: 50 GHD sit-ups or 100 ab-mat anchored sit-ups CFHSV Running &

WOD: A. Weakness Work Training 14 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for 14 minutes 6 pistols (3 each leg) 2 squat cleans 50%-70% 1RM 2 squat snatches 50%-70% 1RM 2 muscle-ups 3-5 ring dips 3-5 pull-ups 10m handstand walk 30 double unders

WOD: #1 In 3 minutes row 250m, then complete with the remaining time as many OHS 115/80 or 95/65 rest 3 minutes #2 In 3 minutes row 250m, then complete with the remaining time as many hang power cleans 115/80 or 95/65 rest 3 minutes #3 In 3 minutes row 250m, then complete with the remaining

WOD: A. Push Press 7-6-3-1 E3MOM B. Complete as many rounds as possible in 20 minutes of: 200m run then 3 rounds of: 5 pull-ups 10 push-ups 15 air squats then repeat 200m run and 3 rounds until 20 minutes expire CFHSV Running & Endurance ROWING WOD: A. 2 x 2000m @ 26 spm plus bursts / 4

WOD: A. Deadlift 10-5-3-3-2-2 E2:30MOM B. 2 rounds for time of an 8 minute AMRAP of: 5 HSPU 10 burpee box jumps 24″/20″ 15 V-ups 20 KBS 32kg/24kg/16kg 2 minute rest between rounds