September 2014

WOD: A. Hang Power Snatch 3-3-3-3 E2MOM B. “Gator Bite” by DB 4 rounds for time of: 6 hang power snatch 135/95 (55 and over 95/65) 9 toes to bar 12 chest to bar pull-ups (55 and over regular pull-ups)

WOD: A. Tempo Back Squats (3 seconds down, 2 seconds pause, 1 second up) 6 sets of 3 reps E2:30MOM B. Complete the following for time of: 25-20-15-10-5 reps of: WBS 20/14 10’/9′ clear line 5-10-15-20-25 reps of: box jumps/step ups 24″/20″ 10-10-10-10-10 Military ab-mat sit-ups unanchored or GHD sit-ups

WOD: A. 4 sets of 3 strict press to 4 push press to 1 jerk E2MOM B. With a continuously running clock complete: 800m run Exactly at the 4 minute mark complete the following for time of: 23 pull-ups RX+ C2B pull-ups 24 shoulder to overhead 145/100 RX+ 185/125 25 power cleans 145/100 RX+ 185/125 800m

WOD: A. In 10 minutes, build up to a 1RM hang squat or power snatch B. Complete the following for time of: 600m run 21 hang power snatch 95/65 or 115/80 42 WBS 20/14 10’/9′ clear line 400m run 15 hang power snatch 95/65 or 115/80 30 WBS 20/14 10’/9′ clear lime 200m run 9 hang

WOD: “BELL” 3 rounds for time of: 21 deadlift 185/125 15 pull-ups 9 front squats Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive

WOD: A. Bench Press: 6-5-4-3-3-3 E2MOM B. 4 rounds for time of: 11 thrusters 75/55 RX+ 95/65 11 pull-ups RX+ CTB 11 push-ups RX+ HSPU 11 SDHP 75/55 RX+ 95/65 11 burpees **rest 2 minutes after each round; goal is to do all rounds unbroken as fast as possible.

WOD: A. Back Squat + Lunge Complex: 2 back squats + 1 back rack lunge on each leg + 2 back squats 4 sets of the complex E2MOM B. 3 rounds for time of: 50 double unders 5 back squats 115/80 RX+ 155/105 (55 and over 95/65) 10 lunges (5 each leg alternating in place) 115/80

WOD: A. Strict Press 5 sets 8 reps E2MOM from the floor B. Complete 3 rounds for time of: 400m run 40ft handstand walk or 4 wall walks 20 KBS 32kg/24kg/16kg 10 hand-release push-ups

WOD: “Tabata Training” Tabata goblet squats 32kg/24kg/16kg rest 1 minute Tabata pull-ups rest 1 minute Tabata hand release push-ups rest 1 minute Tabata KBS 32kg/24kg/16kg rest 1 minute Tabata sit-ups ab-mat unanchored rest 1 minute Tabata WBS 20/14 10’/9′ clear line **The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps

WOD: A. EMOM for 5 minutes: 1 power snatch to 1 squat snatch rest 2 minutes and change weights EMOM for 5 minutes: 1 power clean & power jerk to 1 squat clean & split jerk B. 3 minute AMRAP of: 15 burpees to max reps of 1 power snatch to 1 squat snatch 75/55 RX+ 95/65 (55