February 2015

WOD: “HAMMER” 5 rounds, each for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each round Enlarge image U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade […]

OPEN WOD 15.1 RX Division: 9 minute AMRAP of: 15 toes to bar 10 deadlift 115/75 5 snatch 115/75 Scaled Division: 9 minute AMRAP of: 15 hanging knee rises 10 deadlift 85/55 5 snatch* 85/55 (*ground to overhead allowed) Masters 55 and over: 9 minute AMRAP of: 15 toes to bar 10 deadlift 85/55 5 snatch

WOD: 1RM Timed Test Day A. In 10 minutes, build up to a 1RM strict press B. In 10 minutes, build up to a 1RM back squat C. In 10 minutes, build up to a 1Rm bench press D. In 10 minutes, build up to a 1RM deadlift CFHSV Running & Endurance WOD: Row Training Run 1200m

WOD: A. Spend 10 minutes working on bar muscle ups or burpee pull-ups B. Spend 10 minutes working on hang power clean and building up to work weight C. 3 rounds for time of: 10 back squats 115/80 RX+ 155/105 (55 and over 95/65) 5 burpee CTB pull-ups RX+ 5 burpee bar muscle ups (55 and

WOD: A. Squat Snatch: 3-2-1-1-1 E2MOM B. 20 minute ascending AMRAP of: 10 double unders 1 OHS 95/65 RX+ 135/95 (55 and over 75/55) 1 toes to bar 1 HSPU RX+ strict HSPU (55 and over 4″ rise) 20 double unders 2 OHS 95/65 RX+ 135/95 (55 and over 75/55) 2 toes to bar 2 HSPU

TEAM WOD: In a team of 2, team will perform alternating rep sets: 20 minute AMRAP of: 200m run (both athletes run together) 20 burpee pull-ups 20 squat clean thrusters or power clean to thruster 95/65 20 box jumps or step ups 20″ 20 power snatch 95/65 Rules: On runs, athletes run together, 1pt/rep for every

WOD: A. Deadlift: E2:30MOM: 5 sets of 5 reps, max reps on last set B. Complete the following for time of: 42 WBS 20/14 10’/9′ 21 deadlifts 225/155 7 over the bar burpees 30 WBS 20/14 10’/9′ 15 deadlifts 225/155 5 over the bar burpees 18 WBS 20/14 10’/9′ 9 deadlifts 255/155 3 over the bar

WOD: “Barbell Brawl” by DB Complete the following for time of: 250m row OR 200m run 10 shoulder to overhead 155/105 or 185/125 or 205/140 or 225/155 200m run OR 250m row (opposite of last) 15 hang power clean 155/105 or 185/125 or 205/140 or 225/155 250m row OR 200m run (opposite of last) 20 back

WOD: “LUKE” For Time: 400m run 15 clean and jerks 155/105 400m run 30 toes to bar 400m run 45 WBS 2/14 10′ 400m run 45 KBS 24kg/16kg 400m run 30 ring dips 400m run 15 lunges, stationary alternating 155/105 400m run Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province,

WOD: A. 15 minutes technique work and warm-up on OHS and pull-ups B. Open WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00 – 3:00: 2 rounds of, 10 OHS 95/65 (55 and over 65/45) 10 chest to bar pull-ups (55 and over regular pull-ups/jumping CTB pull-ups) From 3:00 – 6:00: 2