May 2016

A. Front Squat: 7 – 5 – 4 – 3 – 3 E2MOM B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+ 185/125 (55 and over 95/65) 1 toes to bar to 1 pull-up complex 2 ground to overhead 2 x 1 toes to bar to one pull-up complex 3 ground to […]

WOD: “Tester” — Athlete’s Choice: 1 mile run for time or 1200m run for time B. Bench press drop sets E4MOM x 4 sets C. 10 minute AMRAP of: 5 burpee box jumps/step-ups 24″/20″ RX+ 30’/24″ 1 rope climb 15′ RX+ legless (MRX 10′) 200m sprint 10 ring dips RX+ strict (MRX bar dips) Check out

WOD: A. Snatch Training: 2 power snatch to 2 snatch drops EMOM x 4 minutes rest 2 minutes, adjust weights 1 hang power snatch to 1 snatch balance EMOM x 4 minutes rest 2 minutes, adjust weights 5 minutes to achieve a 1RM hang snatch (power or squat) B. Athlete’s choice: “Isabel” For Time: 30 snatch 135/95 (MRX 95/65) (power

A. “Tester: Athlete’s Choice” max reps unbroken double-unders or 200 double-unders for time or 150 double-unders for time or 100 double-unders for time or 50 double-unders for time or max single-unders unbroken or spend 10 minutes working on progressions B. 4 rounds for time of: 40 double-unders 10 deadlifts 185/125 RX+225/155 (55 and over 135/95)

A. Back Squats and Back Rack Jerks = E2MOM for 20 minutes 7 back squats — 2 back rack jerks 5 back squats — 2 back rack jerks 4 back squats — 1 back rack jerk 3 back squats — 1 back rack jerk 3 back squats — 1 back rack jerk B. For Time:

A. Deadlift: 7 – 5 – 4 – 3 – 3 E2MOM B. 12 minute AMRAP of: 6 deadlift 275/185 RX+ 335/215 (MRX 225/145) 12 handstand push-ups RX+ 4″/2″ deficit or parallette handstand push-up (MRX 4″ rise) 18 wallballs 20/14 10’/9′ RX+ 20/14 11’/10′ (MRX 20/10 9′) C. Core & Grip Development: 1-2 rounds of:

A. Weighted, strict or strict banded pull-ups or tough ring rows EMOM x 10 minutes B. MURPH Challenge Prep: “with or without a 20/14 lb. vest” 800m run, then 5 rounds of: 5 pull-ups – 10 push-ups – 15 air squats 600m run, then 4 rounds of: 5 pull-ups – 10 push-ups – 15 air

WOD: “STEPHEN” For Time: 30-25-20-15-10-5 rep rounds of: GHD sit-ups back/hip extensions knees to elbow stiff legged deadlifts 95/65 lbs. Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen

A. Bench Press & Hang Power Cleans: 7 – 5 – 4 – 3 – 3 E3MOM B. 9 minute AMRAP of: 6 hang power clean 155/105 RX+ 185/125 (55 and over 125/85) 12 box jumps/step-ups 24″/20″ 9/6 barbell push-ups 12 pistols (alternating each leg) RX+ 12 pistols with 25/15 lb. dumbbell (55 and over

WOD: A. “Tester” athlete’s choice: 30 ring muscle-ups for time or 15 ring muscle-ups for time or 50 chest to bar pull-ups for time or 30 chest to bar pull-ups for time or 100 pull-ups for time for time or 75 pull-ups for time or 50 pull-ups for time or 30 pull-ups for time or B.