June 2014

WOD: A. Strict Press to Push Press: 3-5 3-5 3-5 3-5 E2MOM B. SPRINT AMRAPS 2 minute AMRAP of: 4 SDHP 115/80 or 95/65 or 75/55 6 Shoulder to overhead 115/80 or 95/65 or 75/55 4 barbell push-ups rest 2 minutes 2 minute AMRAP of: 4 hang power cleans 115/80 or 95/65 or 75/55 6 shoulder to overhead […]

…………………………………………………………… WOD: A. In 10 minutes build up to a 1 rep max thruster with bar starting on floor B. Spend 10 minutes working on muscle ups rest 5 minutes / set up C. 3 rounds for time of: 4 muscle-ups (rings or bar, annotate which) 8 thrusters 135/95 or 115/80 Cool Down: 50 GHD sit-ups or

WOD: Complete the following for time of: 1200m run 25 pull-ups 25 WBS 20/14 10’/9′ must clear line 800m run 20 pull-ups 20 WBS 20/14 10’/9′ must clear line 400m run 15 pull-ups 15 WBS 20/14 10’/9′ must clear line 200m run 10 pull-ups 10 WBS 20/14 10’/9′ must clear line

WOD: “Isabel” 30 reps for time of: squat snatch 135/95

WOD: A. EMOM for 10 minutesL Even = 7-14 pull-ups Odd = 3-6 snatch rest 5 minutes B. 14 minute AMRAP of: 14 power snatch 95/65 or 75/55 7 OHS 95/65 or 75/55 14 burpees Reminder: Today at noon we will be hosting our Black Shirt Club and Green Team Testing!Also, please join us for a CFHSV

WOD: A. Deadlift 4-3-2-1-1 E3MOM B. 5 rounds for time of: 10 deadlift 255/175 10 barbell push-ups 50 double unders

WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. Masters WOD CF Games 2012: Row-Clean-Burpee for time: 1000m row 30 cleans 135/95 or 115/80 50 burpees

WOD: A. OHS 3-3-3-3 E2:30MOM B. For time: 21 OHS 105/70 21/15 hand release push-ups 200m run 15 OHS 105/70 15/12 hand release push-ups 200m run 9 OHS 105/70 9/6 hand release push-ups 200m run

WOD: A. Power Clean 3-3-3-3-3 E2MOM B. Sprint AMRAPS: 2 minute AMRAP of: 3 deadlifts 135/95 or 115/80 4 power cleans 135/95 or 115/80 3 front squats 135/95 or 115/80 rest 2 minutes 2 minute AMRAP of: 3 burpees 4 power cleans 135/95 or 115/80 3 thrusters 135/95 or 115/80 rest 2 minutes, then repeat above

WOD: 6 minute AMRAP of: 800m run max reps hand release push-ups of HSPU rest 3 minutes 5 minute AMRAP of: 600m run max reps sit-ups ab-mat unanchored rest 2 minutes 4 minute AMRAP of: 400m run max reps hand release push-ups or HSPU rest 2 minutes 3 minute AMRAP of: 200m run max reps sit-ups