August 2015

WOD: A. Strict Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 3 rounds of a 3 minute AMRAP of: 21 anchored sit-ups RX+ 21 GHD sit-ups 7 power snatch 95/65 RX+ 115/80 (55 and over 85/55) max reps push press (same load) or HSPU rest 3 minutes between each AMRAP Score […]

WOD: A. Hang Power Clean: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: 200m run 1 rope climb 15′ RX+ 15′ legless or 20′ with legs 5 ground to overhead 135/95 RX+ 165/115 (55 and over 95/65) 400m run 2 rope climbs 15′ RX+ 15′

WOD: A. Bench Press: Building up for a 20RM: 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. “What Goes Up Must Come Down” by DB For Time: Double Unders: 20 – 40 – 60 – 40 – 20 Barbell Push-Ups: 10 – 20 – 30 – 20 – 10 Front Squats: 5

WOD: A. In 10 minutes, build up to a 3RM TnG Squat Clean B. “BADGER” 3 round for time of: 30 squat cleans 95/65 30 pull-ups 800m run Enlarge image In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.

WOD: For Time: Buy-In: 100 double unders then, 3 rounds of: 7 burpee toes to bar 11 power snatch 95/65 RX+ 135/95 (55 and over 75/55) 800m run 7 burpee pull-ups RX+ burpee chest to bar pull-ups 11 back squats 95/65 RX+ 135/95 (55 and over 75/55) then, Cash-Out: 100 double unders CFHSV Running & Endurance WOD:

WOD: A. Jerk Training: Alternating between back rack and front rack for each set: 3 – 3 – 2 – 2 – 1 – 1 – 1 – 1 E2MOM B. 2 minute Sprint AMRAPs: 5 barbell push-ups 5 deadlift 95/65 RX+ 135/95 (55 and over 75/55) 5 hang power clean 95/65 RX+ 135/95 (55 and

WOD: A. Front Squats: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Jacked Up Jackie” by DB For time: 15 pull-ups RX+ chest to bar pull-ups 25 thrusters 75/55 RX+ 95/65 1000m row 25 thrusters 75/55 RX+ 95/65 15 pull-ups RX+ chest to bar pull-ups C. Core Development: Accumulate 1 minute high

WOD: A. Push Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 20 push press 115/80 RX+ 135/95 (55 and over 95/65) 200m run 20 push-ups RX + 20 ring dips 200m run 15 push press 200m run 15 push-ups RX+ 15 ring dips 200m run 10 push press 200m

WOD: A. Power Snatch to OHS: 3 – 2 – 1 – 1 E2MOM rest 2 minutes 10 minutes to build up to a 1RM Squat Snatch B. 3 Sprint Rounds: For Time: 20 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 10 burpee box jumps 24″/20″ RX+ 30″/24 (55 and over 20″/18″) 5 squat snatch

WOD: A. Back Squat: 8 – 6 – 4 – 2 – max reps E2:30MOM B. 14 minute AMRAP of: 1600m run, then 6 deadlifts 275/185 RX+ 325/220 (55 and over 225/155) 6 HSPU RX+ 6 deficit HSPU 4″ (55 and over 4″ rise) 6 chest to bar pull-ups RX+ 6 muscle ups bar or ring