November 2014

WOD: A. Push Press: 6 – 4 – 2 – 2 – max reps at 80% E2:30MOM B. 2 AMRAPS 7 minute AMRAP of: 3 ground to overhead 155/105 RX+ 205/140 (55 and over 115/75) 2 double push-up burpee pull-ups RX+ muscle-ups (55 and over burpee pull-ups) 1 rope climb 15′ RX+ 20′ (55 and over […]

WOD: Complete the following for time of: 30 pull-ups RX+ CTB 400m run 15 squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 800m run 15 OHS 95/65 RX+ 135/95 (55 and over 75/55) 400m run 30 pull-ups RX+ CTB CFHSV Running & Endurance WOD: Run Training EMOM for 5min 100m Sprints (50 out and 50 back)

WOD: A. Deadlift: 6-4-2-2-max reps at 80% E2:30MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/80 RX+ 165/115 (55 and over 95/65) 10 deadlifts 115/80 RX+ 165/115 15 box jumps 24″/20″ RX+ 30″/24″ (55 and over 20″ jumps or step ups)

WOD: With a continuously running clock, complete the following 6 exercises as ALL OUT EFFORTS in any order desired with a mandatory 2 minute rest between each. 1000m row rest 2 minutes 50 burpees rest 2 minutes 800m run rest 2 minutes 500m row rest 2 minutes 25 burpees rest 2 minutes 400m run Score =

WOD: A. Back Squat: 6-4-2-2-max reps at 80% B. 11 minute AMRAP of 12 pull-ups 6 power snatch 115/80 RX+ 135/95 (55 and over 95/65) 12 back rack lunges 115/80 RX+ 135/95 (55 and over 95/65)

WOD: A. Bench Press 6-4-2-2-max reps at 80% E2:30MOM B. 3 rounds for time of: 600m run 20/15 push-ups RX+ ring push-ups 20 ab-mat sit-ups unanchored RX+ Military ab-mat sit-ups unanchored

WOD: A. Power Clean: 4-3-2-1-1 E2MOM B. Open WOD 11.5 20 minute AMRAP of: 5 power cleans 145/100 10 toes to bar 15 WBS 20/14 10’/9′ Masters 55 and over: 20 minute AMRAP of: 5 power cleans 130/75 10 toes to bar 15 WBS 20/10 9′

WOD: “Abbate” Complete the following for time of: Run 1 mile 21 clean & jerks 155/105 Run 800m 21 clean & jerks 155/105 Run 1 mile Enlarge image U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out

WOD: A. Back Squat: 6 – 4 – 2 – 2 – max reps @ 82% E2:30MOM B. 5 minute AMRAP of: 5 squat cleans 135/95 RX+ 165/115 (55 and over 115/80) 30 double unders rest 4 minutes 5 minute AMRAP of: 5 hang power clean 135/95 RX+ 165/115 (55 and over 115/80) 30 double udners