October 2014

WOD: “Randy” For time: 75 power snatch 75/55

WOD: A. Power or Squat Snatch to OHS Cluster: E3MOM for 12 minutes 2 power or squat snatch to 3 OHS B. Ascending 12 minute AMRAP of: 1 OHS 95/65 RX+ 135/95 (55 and over 75/55) 1 pull-up to 1 toes to bar RX+ 1 muscle-up to 1 toes through rings 1 HSPU RX+ strict HSPU

WOD: A. Strict Press: 9-6-3-3-6-9 E2:30MOM B. 3 sprint rounds with a 2 minute rest in between, any combination of: 400m run 15 WBS 20/14 10’/9′ 15 hand release push-ups OR 500m row 15 WBS 20/14 10’/9′ 15 hand release push-ups Score = total time to complete minus the 4 minutes of rest Yoga is canceled tonight.

WOD: A. Back Squats 9-6-3-3-6-9 E2:30MOM B. 3 rounds for time of: 10 thrusters 115/80 RX+ 135/95 (55 and over 85/55) 10 pull-ups RX+ strict pull-ups (55 and over jumping pull-ups) 10 pistols (5 each leg alternating) (55 and over goblet squats 24kg/16kg) YOGA is CANCELED tonight.

WOD: 5 minute AMRAP of: 35 double unders 10 barbell burpee deadlifts 205/145 RX+ 225/155 (55 and over 155/105) rest 3 minutes, adjust weights 5 minute AMRAP of: 35 double unders 10 barbell burpee power cleans 155/105 RX+ 175/120 (55 and over 115/80) 3 minute rest, adjust weights 5 minute AMRAP of: 35 double unders 10 barbell burpee ground to

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32kg/24kg/16kg 200m run 20 burpees 20 V-ups 20 KBS 32kg/24kg/16kg 400m run 15 burpees 15 V-ups 15 KBS 32kg/24kg/16kg 600m run 10 burpees 10 V-ups 10 KBS 800m run

WOD: “Josh” Complete the following for time of: 21 OHS 95/65 42 pull-ups 15 OHS 95/65 30 pull-ups 9 OHS 95/65 18 pull-ups Enlarge image SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

WOD: A. Deadlift 9-6-3-3-6-9 E2:30MOM B. 8 minute AMRAP of: 8 deadlifts 225/155 (55 and over 165/105) 32 double unders 8 bar muslce-ups or 8 burpee pull-ups NOTE: Running & Endurance and BBOLC will be canceled this weekend. The WAR of the WODS Competition is this Saturday, October 4, and many of our athletes and coaches are

WOD: #1 In 3 minutes, run 200m, then complete with the remaining time as many power snatch as possible 75/55 or 95/65 or 115/80 rest 3 minutes #2 In 3 minutes, run 200m, then complete withe the remaining time as many back squats as possible 75/55 or 95/65 or 115/80 rest 3 minutes #3 In 3 minute, run 200m, then

WOD: A. Bench Press 9-6-3-3-6-9 E2:30MOM B. 4 rounds for time of: 25 dumbbell push-ups 25 anchored ab-mat sit-ups 400m run