January 2015

WOD: A. Pull-ups: weighted, strict, banded, kipping, or butterfly pull-up training/strength/skill development: 3-10 reps each set, EMOM for 10 minutes B. Complete the following for time of: 15 WBS 20/14 10’/9′ 30 double unders 20 WBS 20/14 10’/9′ 60 double unders 30 WBS 20/14 10’/9′ 90 double unders 20 WBS 20/14 10’/9′ 60 double unders 15 […]

WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 kBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20 chest to bar pull-ups 400m run 20 box jumps 24” 400m run 20 squat cleans 115/75 400m run On Nov. 5 2009 at 1:34 p.m., a terrorist

WOD: Complete the following for time of: 400m run 10-9-8-7-6-5-4-3-2-1 reps of: power cleans 115/80 RX+ 135/95 (55 and over 80/55) toes to bar 400m run 10-9-8-7-6-5-4-3-2-1 reps of: pull-ups RX+ C2B push press 115/80 RX+ 135/95 (55 and over 80/55) 400m run CFHSV Running & Endurance WOD: Run or Row Training Complete a 3 Mile Run

WOD: A. Back Squat: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. TEAM WOD: 20 minute AMRAP of: 20 WBS 20/14 10’/9′ 20 box jumps or step ups 24″/20″ 20 back squats 115/80 20 over the bar burpees RULES: during the WOD, these are alternating reps between the two athletes — athlete 1

WOD: “ROW and GO” by DB 4 rounds for time of: 500m row 15 SDHP 75/55 RX+ 95/65 15 thrusters 75/55 RX+ 95/65 15 pull-ups RX+ C2B pull-ups Cool Down: 25 evil wheels 25 GHD sit-ups or ab-mat anchored sit-ups 25 butterfly ab-mat sit-ups 25 hip extensions

WOD: A. 5 sets Power Clean Jerk Cluster 1.1.1: 1 power clean to 1 hang squat clean to 1 jerk (split or power) E2:30MOM B. 3 rounds of a 4 minute AMRAP of: 5 hang clean 165/115 RX+205/140 (55 and over 125/75) 4 jerks 165/115 RX+ 2-5/140 (55 and over 125/75) 3 double push-up burpee double

WOD: A. Bench Press: 7 – 5 – 2-3 – 1-2 – 1-2 E2:30MOM B. 11 minute AMRAP of: 10 HSPU or 3 wall walks RX+ 4″/2″ deficit HSPU (55 and over 4″ rise or 2 wall walks) 10 deadlifts 185/125 RX+ 225/155 (55 and over 155/105) 50 double unders “FINISHER” Exactly 1 minute after AMRAP

WOD: A. Front Squat: 7 – 5 – 2-3 – 1-2 – 1-2 E2:30MOM B. 3 rounds for time of: 400m run 5 power snatch 105/70 RX+ 135/95 (55 and over 95/55) 10 over the bar/lateral burpees 5 power snatch 105/70 RX+ 135/95 (55 and over 95/55) rest 2 minutes between rounds Score = total time

WOD: “TYLER” 5 rounds for time of: 7 muscle ups 21 SDHP 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade

WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. 15 minute AMRAP of: 4 ground to overhead 155/105 RX+ 185/125 (55 and over 125/85) 8 pull-ups RX+ C2B pull-ups 12 hand release push-ups 16 box jumps or step ups 24″/20″ RX+ 30″/24″ (55 and over 20″) CFHSV Running & Endurance WOD: Row