December 2015

WOD: A. Bench Press: 8-10 / 6-8 / 4-6 / max reps / max reps E2MOM B. “No Limits” by DB 0:00 – 2:00: hang power clean 95/65 RX+ 115/80 (55 and over 75/55) 2:00 – 3:00: rest 3:00 – 5:00: hand release push-ups or HSPU 5:00 – 6:00: rest 6:00 – 8:00: rope climbs or […]

WOD: A. Back Squat: 8-10 / 6-8 / 4-5 / max reps / max reps E2MOM B. “Tops or Bottom” by DB For Time: (athlete’s choice, start at top or start at bottom) 200m run – 2 front squats – 12 push press 800m row – 4 front squats – 10 push press 400m run –

WOD: “Danny” 20 minute AMRAP of: 30 box jumps 24″/20″ 20 push press 115/75 30 pull-ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni

WOD: A. In 12 minutes, build up to a 2RM power clean (must be touch and go) B. OPEN WOD 11/5: 20 minute AMRAP of: 5 power clean 145/100 (55 and over 130/75) 10 toes to bar 15 WBS 20/14 10’/9′ (55 and over 20/10 9′) C. Core and Shoulder Development: 1-2 rounds not for time:

WOD: With a continuously running clock: 0:00 – 3:00: Run 400m for time 3:00 – 5:00: Run 200m for time 5:00 – 8:00: Run 400m and max muscle-ups or chest to bar pull-ups or pull-ups 8:00 – 9:00: rest 9:00 – 11:00: Run 200m and max muscle-ups or chest to bar pull-ups or pull-ups 11:00 –

WOD: A. In 15 minutes, build up to a 1RM of: 1 front squat to 1 push press/jerk B. 5 minute AMRAP of: 30 double unders 7 front squats 135/95 (55 and over 95/65) 7 HSPU or 7 push press/push jerks 135/95 (55 and over 95/65) rest 3 minutes 4 minute AMRAP of: 30 double unders 7 front

WOD: A. Bench Press: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. “Row Climb Chip” by DB For Time: 250m row & 1 rope climb 15′ RX+ legless 25/20 barbell push-ups 250m row & 1 rope climb 15′ RX+ legless 25 hang squat snatch 95/65 RX+ 115/80 (55 and over 75/55) 250m row

WOD: Hang Squat Clean: 4 – 3 – 2 – 1 – 1 E2:30MOM WOD#1: 1 minute max box jumps 20″ RX+ 24″ (55 and over 20″ steps ups okay) rest 1 minute WOD#2: For Time: 15 power clean 125/90 RX+ 155/110 (55 and over 105/70) 5 burpee box jumps 20″ RX+ 24″ (55 and over 20″ step

WOD: A. 5 front squat, 5 push press, 4 front squat, 4 push press, 3 front squat, 3 push press E2MOM B. For time: 30 pull-ups 30 WBS 20/14 10’/9′ 30 calorie row 30 thrusters 105/70 30 calorie row 30 WBS 20/14 10’/9′ 30 pull-ups rest as needed, then GHD sit-ups for time: 25, 50, 75

WOD: “RANKEL” 20 minute AMRAP of: 6 deadlift 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while