August 2015

WOD #1: For time: Row 200m — Run 200m — 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) rest 2 minutes Run 200m — Row 200m — 11 Hang Power Snatch 95/65 RX+ 125/85 (55 and over 75/55) rest 2 minutes Row 400m — 11 WBS — Run 400m — 11 Hang Power Snatch rest 2 minutes Run […]

WOD: A. Thruster: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of: 5 ground to overhead 165/115 RX+205/140 (55 and over 125/80) 10 pull-ups RX+ 10 CTB 200m sprint

WOD: “BLAKE” 4 rounds for time of: 100 foot walking lunge with 45/25 pound plate overhead 30 box jumps 24″/20″ 20 WBS 20/14 10′ 10 HSPU Enlarge image U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September

WOD: “Metabolic Meltdowns” by DB 5 minute AMRAP of: Buy In: 500m row, then 10 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 10 box jumps 20″ RX+ 24″ (55 and over 18″) rest 3 minutes 5 minute AMRAP of: Buy In: 400m run, then 10 power clean 95/65 RX+ 135/95 (55 and over 75/55) 10

WOD: A. Front Squat: build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of: 3 wall walks RX+ 30ft handstand walk 15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 30 double unders 15 pistols (alternating legs) (55 and over 15 goblet squats) Check

WOD: A. Hang Power Snatch: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 15 minute AMRAP of: 10 kettlebell hang snatch, right arm 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 2 rope climb 15′ RX+ legless (55 and over 1 rope climb) 10 kettlebell hang snatch, left

WOD: For Time: Row 3218 meters OR Run 2 miles Then, 30 muscle ups for time (ring or bar) or 30 double push-up burpee pull-ups Score is each time listed individually and total time. Start muscle-ups or burpee pull-ups immediately after the run or row. Check out Mason Dixon’s menu for next week! Aug 31 To

WOD: A. Deadlift: Build up for a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 rounds for time of: 7 HSPU or 2 wall walks RX+ strict HSPU 14 SDHP 95/65 RX+115 75 (55 and over 75/55) 7 ring dips (55 and over hand release push-ups) 400m run Core Development:

WOD: A. Strict Press: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 minute AMRAP of: 10 pull-ups RX+ chest to bar 10 push press 115/80 X+ 155/105 (55 and over 95/65) max calorie row rest 3 minutes 3 minute AMRAP of: 15 calorie row 10 push press 115/80

WOD: “WYK” 5 rounds for time of 5 front squats 225/155 (from the floor) 5 rope climbs 15′ 400m run with a 45/25lb plate Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan,