April 2015

WOD: A. Push Press: 3-3-3-3-3 E2MOM B. “JT” 21-15-9 reps for time of: HSPU ring dips push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that […]

WOD: A. Back Squat: 2-2-2-2-2 E2MOM B. 15-12-9 reps for time of: thrusters 95/65 pull-ups rest 5 minutes 12-9-6 reps for time of: thrusters 95/65 pull-ups rest 5 minutes 9-6-3 reps for time of: thrusters 95/65 pull-ups Score = time for each couplet

WOD: A. Strict Press: 2-2-2-2-2 E2MOM B. Complete the following for time of: 100 double unders 1 rope climb 15′ RX+ legless 15′ 50 push press 75/55 RX+ 95/65 2 rope climbs 15′ RX+ legless 15′ 100 double unders 50 hand release push-ups RX+ feet on 2/1 45# plate(s) 3 rope climbs 15′ RX+ legless 15′

TEAM WOD: In 2 athlete teams: The team must complete the following exercises and reps in order of: 60 cleans 95/65 or 115/80 60 thrusters 95/65 or 115/80 60 pull-ups 60 WBS 20/14 10′ 60 KBS 24kg/16kg or 32kg/24kg 60 burpees **One athlete must be in the plank position while the either athlete is completing reps.

WOD: A. 5 x 500m row sprints rest 4-5 minutes between efforts After last row, rest 4-5 minutes, then: B. 5 minute AMRAP of: 10 deadlifts 185/125 10 box jumps 24″/20″ Cool Down: 50 GHD sit-ups or ab-mat anchored Military sit-ups

WOD: Start at 0:00 mark: 800m run OR 1000m row for time Start WOD at 5:00 mark: Complete the following for time of: Buy In: 100 double unders 4 rounds of: 4 thrusters 95/65 (55 and over 75/55) 8 sumo deadlift high pull 95/65 (55 and over 75/55) 12 barbell push ups 16 KBS 32kg/24kg (55

WOD: “HOLLEYMAN” 30 rounds for time of: 5 WBS 20/14 10’/9′ 3 HSPU 1 power clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive

Weakness Work Training 14 minutes: (Athletes makes 2 choices based on greatest weaknesses and alternate choices even and odd minutes) Alternating EMOM for 14 minutes: 1 rope climb 6 pistols (3 each leg) 2 squat cleans @ 50%-75% of 1RM 2 squat snatches @ 50%-75% of 1RM 2 muscle ups 3-5 ring dips 3-5 pull-ups

WOD: A. Push Press: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. Ascending 10 minute AMRAP of: 2 power cleans 125/90 RX+ 165/115 (55 and over 95/55) 2 front squats 125/90 RX+ 165/115 (55 and over 95/55) 2 jerks 125/90 RX+ 165/115 (55 and over 95/55) 4 power cleans 4 front squats 4

WOD: A. Deadlift: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. For Time: 5 deadlifts 245/165 20 box jumps 24″/20″ 10 toes to bar 10 deadlifts 245/165 15 box jumps 24″/20″ 10 toes to bar 15 deadlifts 245/165 10 box jumps 24″/20″ 10 toes to bar 20 deadlifts 245/165 5 box jumps 24″/20″