April 2016

“TERRY” For time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service […]

A. Master’s Qualifier Event 2, 2015: In 15 minutes, establish a 1 rep max snatch (power, squat or split) B. Master’s Qualifier Event 1, 2015: 5 minute AMRAP of: 5 ring muscle-ups (55 and over 5 ring dips) 10 cleans 155/105lbs. (50-59 135/95lbs.) (60 and over 115/75lbs.) C. Core & Shoulder Development: 30 GHD sit-ups

WOD: A. Power Cleans to Jerks = 4 to 4 – 3 to 3 – 2 to 2 – 1 to 1 – 1 to 1 E2:30MOM B. 2 minutes of clean & jerks 135/95 (55 and over 95/65) rest 1 minute 2 minutes of rowing for calories rest 1 minute 2 minutes of over bar burpees rest 1 minute 2 minutes

Team WOD #1: 4 minute AMRAP of: max reps kettle bell swings 24/16kg RX+32/24kg (55 and over 20/12kg) rest 2 minutes Team WOD #2: 24 minute AMRAP of: 7 hang power snatch 75/55 RX+ 95/65 7 wall balls 20/14 lbs. 10/9′ (55 and over 20/10 lbs. 9′) 7 pull-ups RX+ chest to bar Score = total KBS and total

WOD: 00:00 – 06:00 run 800m for time 06:00 – 10:00 run 400m for time 10:00 – 12:00 run 200m for time 12:00 – 13:00 run 100m for time 13:00 – 16:00 rest 16:00 – 21:00 run 800m to max sumo deadlift high pull 75/55 RX+105/70 (55 and over 65/45) 21:00 – 24:00 rest 24:00 –

WOD: A. Squat Clean to Front Squats = 4 to 1, 3 to 2, 2 to 3, 1 to 4 E2:30MOM B. For Time: 40 cal row 10 goblet squats 24/16kg RX+ 32/24kg (55 and over 20/12kg) 20 kettle bell swings 10 goblet squats 30 cal row 8 goblet squats 24/16kg RX+ 32/24kg (55 and over

WOD: “JT” 21-15-9 reps for time of: hand stand push-ups ring dips push-ups Core, Shoulder & Skill Development 1-2 rounds not for time: 12 turkish get-ups right arm 12 turkish get-ups left arm 24 ghd sit-ups or weighted anchored ab-mat sit-ups 24 hip extensions In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of

A. push press to split jerk: 3 to 1 – 2 to 1 – 1 to 1 – 1 to 1 – 1 to 1 E2:30MOM B. 3 rounds for time of: 50 double unders 2 rope climbs 15′ RX+ 2 legless 15′ (55 and over 2 at 10′ or 1 at 15′) 25 push

WOD: A. Overhead squat: 3 – 2 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 10 OHS 95/65 RX+ 15 OHS 95/65 (55 and over 10 OHS 75/55) 200m run 10 toes to bar RX+ 15 toes to bar 200m run 10 OHS 95/65 RX+ 15 OHS 95/65 (55 and over

WOD: “CHRISTINE” 3 rounds for time: 500m row 12 deadlifts (bodyweight) 21 box jumps/step-ups 24/20″ Barbell Club starts back today at 1pm!