September 2015

WOD #1: 300m row for time Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM WOD #2: 5 rounds for time of: 20 WBS 20/14 10’/9′ 10 deadlifts 225/155 *exactly 3 minutes after completion of WOD#2, perform… WOD #3: 300m row for time Check out Mason Dixon’s menu for next week! 9-28 To place an order, click here.

WOD: “Backwards Filthy Fifties” For Time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows 50 walking lunge steps, alternating 50 KBS 16kg 50 jumping pull-ups 50 box jumps 24″ *Compare to last month’s regular Filthy Fifties on August 2 2015*

Air Force Birthday: 18 September 1947 Air Force Fitness Test: 1.5 mile run for time 1 minute max push-ups 1 minute max sit-ups “THE AIR FORCE WOD” For Time: 20 thrusters 95/65 20 sumo deadlift high pull 95/65 20 shoulder to overhead 95/65 20 OHS 95/65 20 front squats 95/65 *CATCH* perform 4 burpees EMOM until completion and

WOD: A. Power Clean Training: 1 Power Clean to 1 Hang Power Clean EMOM x 6 minutes rest 3 minutes In 6 minutes, build up to a 1RM Power Clean B. LIFT UP AUTISM “Luke” 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Core Development: For time: 100 ab-mat anchored Military sit-ups RX+ 100

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 7 minute AMRAP of: 7 hang power snatch 95/65 RX+ 115/80 (55 and over 75/55) 7 OHS 95/65 RX+ 115/80 (55 and over 75/55) 7 toes to bar rest 3 minutes 7 minute ARMAP of: 7 power snatch 95/65 RX+ 115/80 (55 and over

WOD: A. Overhead Training: 1 minute max strict HSPUor strict 1-3 ab-mat HSPU or strict press 75/55, 95/65 rest 1 minute 1 minute max HSPU 8″/4″ deficit or parralletteor regular HSPU or strict press 75/55, 95/65 rest 1 minute 1 minute max HSPUor 1-3 ab-mat HSPU or strict press 75/55, 95/65 B. For Time: 21 deadlift 225/155 21 HSPU 800m run 15

WOD: A. Front Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Terrific Tabata” by DB Tabata goblet squat 32kg/24kg or 24kg/16kg rest 1 minute Tabata push press 55/35 or 75/55 or 95/65 rest 1 minute Tabata front squat 55/35 or 75/55 or 95/65 rest 1 minute Tabata KBS 32kg/24kg or 24kg/16kg rest 1 minute Tabata

WOD: A. Pull-Up Training: 1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups rest 1 minute 1 minute max reps chest to bar pull-ups or banded chest to bar pull-ups or jumping chest to bar pull-ups rest 1 minute 1 minute max reps pull-ups or banded pull-ups or ring rows or jumping pull-ups B. Sprint Training: For

WOD: “MARCO” 3 rounds for time of: 21 pull-ups 15 HSPU 9 thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine

WOD: A. Bench Press: 5 sets x 4-5 reps TEMPO E2:30MOM **after each set of bench press, perform 5-10-15 ring dips or dumbbell push-ups B. 2 rounds for time of: 30 air squats or 10 pistols (alternating) 30 pull-ups or 10 muscle-ups (ring or bar) 30 sit-ups (ab-mat anchored) or 10 GHD sit-ups 30 hand release