June 2014

WOD: A. Back Squat: 5-3-5-3 E3MOM B. 3 rounds for time of: 10 power snatch 95/65 RX+ 135/95 10 back squats 95/65 RX+ 135/95 50 double unders

WOD: Complete the following for time of: 25 pull-ups 1600m run 25 pull-ups 20 HSPU or 5 wall walks 800m run 20 HSPU or 5 wall walks 15 GHD sit-ups or 30 Military anchored ab-mat sit-ups 400m run 15 GHD sit-ups or 30 Military anchored ab-mat sit-ups

WOD: A. In 10 minutes, build up to a 1RM Power Snatch B. 13 minute AMRAP of: 3 muscle-ups 3 power snatch 135/95 3 strict HSPU 30 double unders CFHSV Running & Endurance WOD: Decreasing Distance on the Minute Run Training Perform 2 800m runs every 6 minutes on the minute then Perform 4 400m runs every

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

WOD: A. 2 Squat Cleans EMOM for 10 minutes B. Complete the following for time of: 800m row 35 WBS 20/14 10’/9′ (must clear line) 800m run 35 thrusters 75/55 400m row 20 WBS 20/14 10’/9′ (must clear line) 400m run 20 thrusters 75/55 REMINDER: Rope Climbing Workshop this Saturday, June 28th at 11am. Counts as a

WOD: A. OHS (pull from floor): 3-2-2-1-1 E2:30MOM B. 4 rounds for time of: 16 Chest to Bar Pull-Ups (55 and over regular Pull-Ups) 4 OHS (pull from floor) 185/125 (55 and over 115/80) REMINDER: Rope Climbing Workshop this Saturday, June 28th at 11am. Counts as a regular visit for Silver and Gold Members, $15 for Bronze. Yoga

WOD: A. Deadlift: 2-2-2-2-2 E2:30MOM B. 7 rounds for time of: 7 deadlift 315/205 7 box jumps 30″/24″ REMINDER: Rope Climbing Workshop this Saturday, June 28th at 11am. Counts as a regular visit for Silver and Gold Members, $15 for Bronze.

WOD: A. Shoulder Press: 1-1-1-1 Push Press: 3-3-3-3 Push Jerk: 5-5-5-5 E2MOM: Try to increase load on each of the 12 sets. B. 10 minute AMRAP of: 10 double push-up burpees 10 toes to bar REMINDER: Rope Climbing Workshop this Saturday, June 28th at 11am. Counts as a regular visit for Silver and Gold Members, $15 for

WOD: A. Back Squat 5-5-5-5-5 E2:30MOM B. 22 minute AMRAP of: 400m run 20 KBS 24kg/16kg 15 goblet squats 24kg/16kg 10 one arm KB walking lunges alternating legs (5 each arm)

WOD: “Barbara” 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between each round. No more or no less. Score is total time to complete minus 12 minutes for the rest.