January 2016

WOD: A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development 3-10 reps EMOM for 10 minutes B. 15 minute AMRAP of: 5 pull-ups RX+ strict chest to bar 15 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) 30 double unders 60ft bear crawl RX+ 30ft handstand walk C. Core Development: […]

WOD: A. Deadlift: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For time: 5 deadlift 275/185 RX+ 315/215 (55 and over 225/155) 250m row 5 toes to bar RX+ knees to bar 10 deadlift 275/185 RX+ 315/215 (55 and over 225/155) 500m row 10 toes to bar RX+ knees to bar 5

WOD: 30 muscle ups for time OR “Tyler” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned

WOD: “Barbara” 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups, ab-mat anchored 50 air squats Rest exactly 3 minutes between each round. Score = final time minus 12 minutes of rest CFHSV Running & Endurance WOD: “Hand – Off” In relay teams of two, complete the following within the allotted time: 0:00 – 1:00 Run

WOD: A. In 15 minutes, build up to an opening clean & jerk weight and warm up toes to bar, deadlift and snatch B. OPEN WOD 15.1 & 15.1a 9 minute AMRAP of: 15 toes to bar 10 deadlift 115/75 (Teens 14-17 and Masters 55 and over 85/55) 5 snatch 115/75 (Teens 14-17 and Masters 55

WOD: A. Strict Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. TEAM WOD! 20 minute AMRAP of: 20 power clean 135/95 or 115/80 or 95/65 20 box jumps or step ups 30″/24″ or 24″/20″ 20 shoulder to overhead 135/95 or 115/80 or 95/65 20 over the bar burpees *RULES* During WOD, these are

WOD: A. Back Squat: 10 – 5 – 10 – 5 – max reps E2:30MOM B. 12 minute AMRAP of: 30 double unders 15 pull-ups 10 HSPU (55 and over 4″ rise) 5 front squats 135/95 RX+ 155/105 (55 and over 115/75) rest as needed, then C. GHD sit-ups for time: 25, 50, 75 or 100

WOD: A. Weakness Work Training 14 minutes Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes Alternating EMOM for 14 minutes: 6 pistols (3 each leg) 2 squat snatch @ 50%-75% 1RM 2 muscle ups 3-5 ring dips (strict or kipping) 3-5 pull-ups (strict or kipping) 10m-20m handstand

WOD: A. Bench Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For Time: 15/12 calorie row RX+ 20/16 calories 20 barbell burpee deadlift 95/65 RX+ 115/80 (55 and over 75/55) 15/12 calorie row RX+ 20/16 calories 20 sumo deadlift high pull 95/65 RX+ 115/80 (55 and over 75/55) 15/12 calorie row

WOD: A. In 10 minutes, establish a 1RM weighted pull-up or work technique on strict pull-ups or kipping pull-ups B. “Tabata This” Tabata row for calories rest 1 minute Tabata air squat rest 1 minute Tabata pull-up rest 1 minute Tabata push-up rest 1 minute Tabata sit-up, ab-mat anchored The Tabata interval is 20 seconds of