March 2016

WOD: A. “Bring Sally Up” Squats 135/95 or 115/80 or 95/65 B. 5 sprint rounds for time of: 5 shoulder to overhead 135/95 RX+165/115 (55 and over 115/75) 5 back squats 5 power cleans 5 front squats 5 barbell push-ups rest 2 minutes between rounds Score = total time minus 8 minutes of rest C. Core […]

WOD: In 10 minutes, build up to a heavy power snatch Spend 10 minutes working on bar muscle-ups, chest to bar pull-ups and pull-ups Open WOD 16.3 7 minute AMRAP of: 10 power snatch 75/55 3 bar muscle-ups Masters 55 and over: 7 minute AMRAP of: 10 power snatch 65/45 5 chest to bar pull-ups Scaled: 7 minute AMRAP of: 10 power

For time: 400m run 8 pull-ups 16 KBS 24/16kg or 32/24kg 600m run 12 pull-ups 24 KBS 24/16kg or 32/24kg 800m run 16 pull-ups 32 KBS 24/16kg or 32/24kg 600m run 12 pull-ups 24 KBS 24/16kg or 32/24kg 400m run 8 pull-ups 16 KBS 24/16kg or 32/24kg rest 2 minutes, then: “Finisher” 30 burpees for

A. Front squat: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 16 minute AMRAP of: 20 calorie row 15 thrusters 95/65 RX+ 115/80 (55 and over 75/55) OR 15 dumbbell thrusters 35/25 lbs. RX+ 45/35lbs. (55 and over 25/15lbs.) 10 bar dips RX+ ring dips (55 and over parallette dips)

WOD: A. 3 touch-n-go power cleans EMOM x 5 minutes 3 touch-n-go squat cleans EMOM x 5 minutes 1 clean (power or squat) EMOM x 5 minuteS B. 14 minute AMRAP of: 2 burpee strict chin-ups RX+ 2 muscle-ups (55 and over 2 burpee chin-ups) 4 power cleans 135/95 RX+ 165/115 (55 and over 105/70) 8

WOD: A. Bench press: 8 – 4 – 2 – 2 – 2 – 8 E2:30MOM B. 3 rounds for reps of: 1 minute bodyweight deadlifts 1 minute handstand push-ups 1 minute knees to elbows 1 minute barbell push-ups 1 minute double-unders 1 minute rest C. Core & grip development 1-2 rounds NOT for time: 1

WOD: “HOLLEYMAN” 30 Rounds for time: 5 WBS 20/14 10/9′ 3 hand stand push-ups 1 power clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised

WOD: 4 minute AMRAP of: 400m run 10 pull-ups RX+10 chest to bar max thrusters 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of: 400m run 10 toes to bar max reps hang power snatch 95/65 RX+115/80 (55 and over 75/55) rest 3 minutes 4 minute AMRAP of: 400m run 10 pull-ups RX+10 chest to bar

In 10-15 minutes warm-up/prep CF Open 16.2 WOD CF Open WOD 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. Round 2: 13 squat cleans at 185/125, must be completed by 8-min. mark Round 3: 11 squat

WOD: A. EMOM x 10 minutes odd minute = snatch complex = 1 power snatch to 1 overhead squat to 1 hang squat snatch even minute = 40 doubles as fast as possible (55 and over 30 doubles as fast as possible or work on/practice doubles) B. 3 rounds for time: 30 calorie row 3 power