December 2015

WOD: A. EMOM for 6 minutes: 5 squat clean thrusters then straight into 6 minutes to build up to a heavy squat clean thruster B. 12 minute AMRAP of: 40 double unders 20 WBS 20/14 10’/9′ (55 and over 20/10 9′) 10 pull-ups 2 squat clean thrusters 135/95 RX+ 165/115 (55 and over 115/75) rest 3 […]

WOD: A. In 15 minutes, build up to a heavy OHS and work on muscle-ups B. OPEN WOD 11.4 10 minute AMRAP of: 60 bar facing burpees 30 OHS 120/90 (55 and over 110/75) 10 muscle ups C. Core and Shoulder Development: 1-2 rounds for time of: 20 ring or bar dips 1 minute L-sit hold

WOD: A. In 10 minutes, build up as heavy as possible for the following complex: 2 deadlift to 2 hang clean to 2 jerk B. “Stout and Sprint DT” by DB 5 rounds total in single sprints sets of: 12 deadlift 165/115 RX+ 205/145 (55 and over 125/80) 9 hang power clean 165/115 RX+ 205/145 (55

WOD: *Athletes may choose the order, but all must be completed. If not completed within the 6 minutes, annotate reps completed and move directly into the next event. E6MOM for 5 TEST Events: 800m run/sprint for time 1000m row for time 50 back squats at bodyweight for men/70% bodyweight for women for time 100 KBS 32kg/24kg

WOD: A. Strict Press: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. Tabata Something Else Tabata pull-ups Tabata push-ups, strict Tabata sit-ups, ab-mat anchored Tabata squats *The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises* Score = total reps

WOD: A. Back Squat: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. “Dropped Lung” by DB For Time: 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees C. GHD sit-ups for time: 25, 50, 75 or

WOD: “BULGER” 10 rounds for time of: 150m run 7 chest to bar pull-ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the

WOD: A. Deadlift: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. OPEN WOD 11.2 15 minute AMRAP of: 9 deadlift 155/100 (55 and over 145/90) 12 hand release push-ups 15 box jumps 24″/20″ (55 and over 20″ and step ups okay) C. Core and Shoulder Development 1-2 rounds not for time of: 200m

WOD: A. 1 power snatch to 1 snatch balance to 1 hang squat snatch EMOM for 4 minutes: 1 rep @ 60-70% rest 2 minutes, adjust weight EMOM for 4 minutes: 1 rep @ 70-80% rest 2 minutes, adjust weight 5 minutes to build up to a heavy squat snatch B. For Time: 44 Russian KBS

TEAM WOD: In teams of 2 with only one person working at a time, complete the following in order for time: 100 shoulder to overhead 95/65 RX+ 135/95 100 hang power clean 95/65 RX+ 135/95 100 double push-up over the bar burpees 1500m row Check out Mason Dixon’s menu for next week! Dec 7 To place