August 2014

WOD: A. Bench Press 5 sets of 6 reps E2:30MOM B. 4 minute AMRAP of: 6 push press 95/65 9 barbell push-ups 12 WBS 20/14 10′ rest 2 minutes 4 minute AMRAP of: 6 push press 95/65 9 barbell push-ups 12 WBS 20/14 10′ *start the second 4min AMRAP where you finished at the end of […]

WOD: A. Back Squat 5 sets 6 reps E2:30MOM B. Complete the following for time of: 400m run 15 over the bar lateral burpees 15 ground to overhead 135/95 RX+ 165/115 (55 and over 115/80) 400m run 15 ground to overhead 135/95 RX+ 165/115 (55 and over 115/80) 15 over the bar lateral burpees 400m run

WOD: “Willy” 3 rounds for time of: 800m run 5 front squats 225/155 200m run 11 chest to bar pull-ups 400m run 12 KBS 32kg/24kg Enlarge image U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp

WOD: A. In 10 minutes build up to a 3RM TnG squat snatch B. 14 minute AMRAP of: 7 squat snatch 95/65 or 115/80 or 135/95 14 hand release push ups or 7 HSPU 7 toes to bar CFHSV Running & Endurance WOD: Run & Row Training Combo Run & Row Distance and Maximum Aerobic Power Training

WOD: A. Deadlift: 5 sets of 6 reps E2:30MOM B. 2 minute Sprint AMRAP: 5 shoulder to overhead 115/80 RX+ 135/95 (55 and over 95/65) 5 hang power clean 115/80 RX+ 135/95 (55 and over 95/65) 5 deadlift 115/80 RX+ 135/95 (55 and over 95/65) rest 1 minute Repeat 3 more times for a total of

WOD: 2 rounds for time of: 1000m row 25 burpees 15 WBS 20/14 10’/9′ 800m run 25 box jumps/step ups 24″/20″ 15 WBS 20/14 10’/9′

WOD: A. Front Squat 5 sets of 6 reps E2:30MOM B. Complete the following for time of: 8 squat cleans 155/105 RX+ 185/125 (55 and over 105/75) 20 pull-ups RX+ chest to bar pull-ups 6 squat cleans 155/105 RX+ 185/125 (55 and over 105/75) 16 pull-ups RX+ chest to bar pull-ups 4 squat cleans 155/105 RX+

WOD: A. Strict Press: 6-6-6-6-6 E2:30MOM B. Complete the following for time of: 101 KBS 24kg/16kg RX+ 32kg/24kg 101 double unders 101 ab-mat sit-ups, unanchored

WOD: Run 1 mile for time Exactly at the 10 minute mark after the start of the run, the next AMRAP will start. Athlete has to finish the run before they can start the next AMRAP, even if it cuts into AMRAP. 10 minute AMRAP of: 10 pull-ups 10 push-ups (strict) 10 V-ups rest 4 minutes 10 minute AMRAP of:

WOD: “Diane” 21-15-9 reps for time of: Deadlifts 225/155 HSPU