October 2016

WOD: A. Strict Press: 10 – 7 – 6 – 5 – 3 E3MOM B. TEAM WOD 3 rounds for time of: 400m buddy run 15 synchronized shoulder to overhead 95/65 (MRX 75/55) 10 toes to bar each (one athlete must be hanging from pull-up bar while other performs T2B) 10 synchronized burpee box jumps 24″/20″ […]

WOD: A. Deadlift: 10 – 7 – 6 – 5 – 3 E3MOM B. 3 minute AMRAP of: 7 one legged deadlift (left) 135/95 RX+ 165/115 (MRX 115/75) 21 double unders 7 one legged deadlift (right) 135/95 RX+ 165/115 (MRX 115/75) 21 double unders rest 2 minutes 3 minute AMRAP of: 500m row (MRX 400m row) max reps

WOD: “Santa Maria Voyage” by DB For Time: 10 hang power snatch 115/75 (MRX 95/65) 10 OHS 115/75 (MRX 95/65) 10 burpee pull-ups 10 calorie row 20 hang power clean 115/75 (MRX 95/65) 20 front squat 115/75 (MRX 95/65) 20 chest to bar pull-ups 20 calorie row 30 deadlifts 115/75 (MRX 95/65) 30 back squat 115/75

WOD: “McGhee” 30 minute AMRAP of: 5 deadlift 275/185 13 push-ups 9 box jumps 24″/20″ Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to

WOD: A. 10 minutes to build up to a max set of unbroken TnG power clean to shoulder to overhead RX 115/80 RX+ 135/95 (MRX 95/65) **bar can not rest on ground, in hang or on shoulders** B. “Walley’s World” by DB 3 rounds for time of: 32 WBS 20/14 10’/9′ (MRX 2/10 9′) 16 pull-ups RX+ pull-ups

WOD: A. Bench Press: 10 – 7 – 6 – 5 – 3 E3MOM B. 2 minute AMRAP of: Sprint 200m to 10/7 push-ups to max reps toes to bar rest 2 minutes 2 minute AMRAP of: Row 200M to 10/7 push-ups to max reps chest to bar pull-ups rest 2 minutes 2 minute AMRAP of: Sprint 200m to 10/7

WOD: A. Front Squat: 10 – 7 – 6 – 5 – 3 E3MOM B. “Nowhere To Hide” by DB 12 minute AMRAP of: 6 bar facing burpees 5 deadlifts 155/105 RX+ 185/125 (MRX 125/85) 4 hang power cleans 155/105 RX+ 185/125 (MRX 125/85) 3 front squats 155/105 RX+ 185/125 (MRX 125/85) 2 jerks 155/105 RX+

WOD: A. Pull-up / Bar Muscle-Up Training: 2 minutes max reps bar muscle-ups or chest to bar pull-ups or 1 giant unbroken set rest 2 minutes 2 minutes max reps chest to bar pull-ups or regular pull-ups or 1 giant unbroken set rest 2 minutes 1 minute max reps bar muscle-ups or chest to bar pull-ups rest 1 minute 1

WOD: A. 10 minute EMOM training: Even: 5, 7, 9 or 11 reps HSPU (any style) or 2-4 wall walks or 30′-50′ handstand walk or 100′ bear crawl Odd: 15 – 20 GHD sit-ups or 15 – 20 ab-mat anchored sit-ups or 15 – 20 V-ups B. For Time: 30 double unders or 30 ski mogul

WOD: “Hansen” 5 rounds for time of: 30 KBS 32/24kg (MRX 24/16kg) 30 burpees 30 GHD sit-ups (MRX 30 ab-mat anchored sit-ups) Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and