August 2014

WOD: A. EMOM for 5 minutes 5 burpees and 10 double unders B. Complete the following for time of: 25 hand release push-ups 100 double unders 1200m run 20 hand release push-ups 75 double unders 800m run 15 hand release push-ups 50 double unders 400m run 10 hand release push-ups 25 double unders 200m run REMINDER: We […]

WOD: Spend 10 minutes warming up and determining a weight to attempt WOD… “GWEN” For load: 15-12-9 reps of Clean (power or squat or both) and Jerk Rules: touch and go at floor only, even a re-grip off the floor is a foul; no dumping; use same load for each set, rest 3-5 minutes between sets

WOD: A. Sumo Deadlift: 5-5-5-5 E2MOM B. 21-18-15-12-9-6-3 rep rounds of: sumo deadlift high pull 75/55 shoulder to overhead 75/55 box jumps/step ups 24″/20″ CFHSV Running & Endurance WOD: Run & Row Training Combo Row & Run Time Trial: 3000m Row to 3 Mile Run *Goal is to complete this as fast as possible for solid baseline

WOD: “Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups (wrist folds at bar) 50 KBS 16kg 50 walking lunges, alternating 50 knees to elbows 50 push press 45/35 50 back/hip extensions 50 WBS 20/14 10′ 50 burpees 50 double unders

WOD: A. Strict Press 5 sets of 4 reps E2:30MOM B. 6 minute AMRAP of: 10 push press 105/75 or 145/100 400m sprint 10 push press 105/75 or 145/100 max reps pull-ups rest 3 minutes 6 minute AMRAP of: 10 push press 105/75 or 145/100 400m sprint 10 push press 105/75 or 145/100 max reps pull-ups Score =

WOD: A. Front Squat 5 sets of 3 reps E2:30MOM B. 11 minute AMRAP of: 4 power cleans 105/75 or 145/100 5 front squats of 105/75 or 145/100 10 toes to bar 11 over the bar lateral burpees

WOD: 4 rounds for time of: 7 Deadlifts 255/175 RX+ 315/225 (55 and over 225/135) 42 double unders 14 ring dips (55 and over hand release push-ups) Cool Down: 25 GHD sit-ups 25 Military ab-mat sit-ups unanchored 25 butterfly ab-mat sit-ups 25 ab-mat sit-ups unanchored

WOD: “Wyk” 5 rounds for time of: 5 front squats 225/155 5 rope climbs 15′ 400m run with 45/25 plate Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in

WOD: A. Back Squat 5 sets of 4 reps E2:30MOM B. 21-15-9 reps of: OHS 75/55 or 95/65 over the bar burpees pull-ups

WOD: Complete the following for time of: row or run 1200m 40 KBS 24kg/16kg RX+ 32kg/24kg run or row 1200m (opposite of last) 40 WBS 20/14 10′ row or run 800m (opposite of last) 40 pull-ups run or row 800m (opposite of last) 40 burpees CFHSV Running & Endurance WOD: Decreasing Distance Pace and Speed Training: run 1.5