October 2016

WOD: A. 10 rounds of: 1 power clean & jerk every 90 seconds B. 1 minute AMRAP of: clean & jerk 75/55 or 65/45 rest 2 minutes 1 minute AMRAP of: clean & jerk 95/65 or 75/55 rest 2 minutes 1 minute AMRAP of: clean & jerk 135/95 or 95/65 rest 2 minutes 1 minute AMRAP of: clean & jerk 155/105 or […]

WOD: A. “The Walking Dead 5K” by DB 5 rounds for time of: 6 deadlifts 315/215 RX+ 365/240 (MRX 255/175) 1000m run B. Core Development: 25 sit-ups, any style 25 hip extensions 25 V-ups CFHSV Running & Endurance WOD: For total distance each, 10 intervals, 0:30 all out / 0:30 recovery, ROW 10 intervals, 0:30 all out

WOD: A. “Annie” 50 – 40 – 30 – 20 – 10 rep rounds for time of: double unders sit-ups, ab-mat anchored B. Bench Press: 12 – 9 – 7 – 5 – 4 E3MOM C. Core & Accessory Development: 1 minute high plank hold 30 hollow rocks 30 dips 1 minute right side plank hold

WOD: A. Back Squat: 10 – 7 – 6 – 5 – 3 E3MOM B. 6 minute AMRAP of: EMOM x 6 minutes: perform 6 power cleans 115/75 RX+ 135/95 (MRX 95/65) Then, max WBS 20/14 10’/9′ Score= total WBS completed in the 6 minutes rest 3 minutes 6 minute AMRAP of: EMOM x 6 minutes perform 6

WOD: A. EMOM x 5 minutes: 5 snatch rest 2 minutes EMOM x 5 minutes: 5 hang snatch B. “Bi-Polar Nicole” by DB 23 minute AMRAP of: 400m run max reps pull-ups or muscle-ups (ring or bar) until you come off the bar or rings 400m row max reps toes to bar until you come off the bar Score = total reps

WOD: A. Push Press: 10 – 7 – 6 – 5 – 3 E3MOM Immediately after last set of push press, 5 minutes to establish a 1RM split jerk. B. 14 minute AMRAP of: 4 wall walks RX+ 40′ handstand walk 8 shoulder to overhead 135/95 RX+ 165/115 (MRX 95/65) 32 double unders 8 HSPU RX+

WOD: “Rene” 7 rounds for time of: 400m run 21 walking lunges 15 pull-ups 9 burpees If you have a 20lb weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper

WOD: A. 10 rounds of: 1 squat clean to 1 jerk every 90 seconds B. 7 minute AMRAP of: 2 power clean 135/95 (MRX 95/65) 2 shoulder to overhead 2 hang squat clean 2 shoulder to overhead 1 rope climb 15′ RX+ 4 ring muscle-ups (MRX 1 rope climb 10′) rest 3 minutes 5 minute AMRAP

WOD: A.”The Miracle Miles” by DB For Time: 400m run, rest 1 minute 200m run, rest 1 minute 400m run, rest 1 minute 200m run, rest 1 minute 400m run, rest 1 minute 400m row, rest 1 minute 200m row, rest 1 minute 400m row, rest 1 minute 200m row, rest 1 minute 400m row **athlete can choose to start with run or row** B. 2 rounds for time of: 200m run 11 toes to bar

NAVY BIRTHDAY CELEBRATION! WOD: “PIKE” 5 rounds for time of: 20 thrusters 75/55 (MRX 55/45) 10 strict ring dips (MRX 10 bar dips) 20 push-ups 10 strict HSPU (MRX 2″/4″ rise 10 HSPU) 50m bear crawl U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related