June 2015

WOD: A. Strict Press to Push Press: 3-5 3-5 3-5 3-5 E2MOM B. SPRINT AMRAPS 2 minute AMRAP of: 7 SDHP 75/55 RX+ 95/65 7 shoulder to overhead 75/55 RX+ 95/65 rest 2 minutes 2 minute AMRAP of: 7 hang power clean 75/55 RX+ 95/65 7 shoulder to overhead 75/55 RX+ 95/65 rest minutes and repeat […]

WOD: A. In 15 minutes, build up and achieve a 1RM Front Squat B. 1 minute AMRAPof: double unders rest 1 minute 6 minute AMRAP of: 6 pull-ups 6 over the bar/lateral burpees 6 front squats 115/80 RX+ 145/100 (55 and over 95/65) rest 1 minute 1 minute AMRAP of: double unders Score 1 = total

WOD: Complete the following for time of: 1200m run 4 rope climbs 15′ or 25 pull-ups 25 WBS 20/14 10’/9′ 25 KBS 32kg/24kg or 24kg/16kg 800m run 3 rope climbs 15′ or 20 pull-ups 20 WBS 20/14 10’/9′ 20 KBS 32kg/24kg or 24kg/16kg 400m run 2 rope climbs 15′ or 15 pull-ups 15 WBS 20/14 10’/9′

WOD: A. In 15 minutes, build up and achieve a 1RM Bench Press. B. 9 minute AMRAP of: 9 power cleans 125/80 RX+ 165/115 (55 and over 95/65) 9 toes to bar 9 barbell push-ups Core Development: Accumulate 1 minute of high plank hold 50 GHD sit-ups or 50 Military ab-mat sit-ups Accumulate 1 minute of

A. EMOM for 10 minutes: EVEN: 5-10 HSPU, 1-2 wall walks, or 5-10 strict push-ups ODD: 15-25 KBS 24kg/16kg or 32kg/24kg rest 5 minutes B. 12 minute AMRAP of: 6 burpee pull-ups RX+ muscle-ups 18 WBS 20/14 10’/9′ 36 double unders CFHSV Running & Endurance WOD: “Throttle Control” by DB 400’s Run 400m (Half Throttle 100m,

WOD: “RANDY” For time: 75 power snatch 75/55 Enlarge image Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

WOD: A. Front Squat: 5 – 5 – 5 – 5 – 5 E2MOM B. 3 rounds of: 6 hang squat cleans 115/80 RX+ 155/105 (55 and over 95/65) 12 toes to bar rest 2 minutes 2 rounds of: 6 hang squat cleans 115/80 RX+ 155/105 (55 and over 95/65) 12 toes to bar rest 1 minute 6 hang squat

WOD: A. In 12 minutes, build up to a 1RM push press B. For time: 1000m row OR 1200m run (athlete’s choice) 10 double push-up burpees 30 snatch 75/55 RX+ 95/65 10 double push-up burpees 30 pull-ups RX+ chest to bar 10 double push-up burpees 30 push press 75/55 RX+ 95/65 Score = time and run

WOD: 4 rounds for time of: 400m run 12 OHS 95/65 RX+ 135/95 (55 and over 75/55) 25 Military ab-mat sit-ups, unanchored RX+ GHD sit-ups 40 double unders 12 SDHP 95/65 RX+ 135/95 (55 and over 75/55) 25 box jumps or step ups 24″/20″ REMINDER: Our next Friday Night FIGHT is Friday, June 5th at 515pm. Choose

WOD: A. Clean Combos = 3 power clean to 2 squat clean E2MOM for 5 sets B. 3 max rep AMRAPS 3 minute AMRAP of: 12 over the bar/lateral burpees 9 deadlifts 165/115 or 135/95 or 115/80 6 power cleans 165/115 or 135/95 or 115/80 3 squat cleans 165/115 or 135/95 or 115/80 max reps pull-ups rest