February 2014

WOD: A. In 15 minutes build up to a tough 1RM squat clean & jerk B. OPEN WOD 11.3 5 minute AMRAP of: Squat Clean 165/110 (Masters 55 and over 135/75) Jerk 165/110 (Masters 55 and over 135/75) Score = 1 point for each squat clean, 1 point for each jerk Cool Down: 50 butterfly ab-mat […]

WOD: 20 minute AMRAP of: Buy in: 1600m run 8 thrusters 95/65 (55 and over 75/55) 7 pull-ups 6 burpees CFHSV Running & Endurance ROWING WOD: 2 x 9000m with rate changes every 3000m: 22-24-26 / 1 minute easy meet at CFHSV at 8am

WOD: A. Bench Press E2:30MOM 7-5-3-2-1 B. 14 minute AMRAP of: buy in: 1000m row 7 CTB pull-ups (55 and over COB pull-ups) 14 SDHP 95/65 (55 and over 75/55) 7 barbell push-ups (55 and over regular push-ups) 14 Military an-mat sit-ups unanchored REMINDER: Yoga is canceled tonight.

WOD: A. Back Squat E2:30MOM 7-5-3-2-1 B. Sprint Sets AFAP 5 rounds of: 5 over the bar lateral burpees 11 back squats 115/80 or 95/65 5 over the bar lateral burpees rest 1 minute between rounds Score = total time minus 4 minutes CFHSV Running & Endurance ROWING WOD: A. 3 x 1:30 / 45 seconds easy B.

WOD: A. Push Press E2:30MOM 7-5-3-2-1 B. 4 rounds of a 3 minute AMRAP of: 24 double unders 12 hand release push-ups 6 shoulder to overhead 155/105 or 135/95 (55 and over 95/65) rest 1 minute between rounds; start each round where you left off REMINDER: Yoga is canceled tonight.

WOD: “Hammer” 5 rounds of: 5 power cleans 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each round Enlarge image U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based

WOD: A. Spend 7 minutes working on ring dips or parallette push-ups Spend 7 minutes working on box jumps; build up to a max height and work on rebounding at low height Spend 7 minutes working on barbell OH stationary lunges; build up to a tough double B. 12 minute AMRAP of: 8 ring dips or