November 2016

WOD: A. CF Combine Bench Press Tess and Max Weight Weighted Ring or Bar Dip: 15 minutes to achieve a 1RM weighted bar or ring dip and one set max reps bench press at 225/140 or 205/125 or 185/105 or 155/85 or 135/65 B. For Time: 10 ring/bar dips & 2 barbell push-ups 10 deadlifts & […]

WOD: “WALSH” 4 rounds for time of: 22 burpee pull-ups 22 back squats 185/125 200m run with a 45/25lb plate overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012,

WOD: 10 minute AMRAP of: 20 hang power snatch 75/55 or 95/65 or 115/75 200m run or 40 double unders 20 Military ab-mat anchored sit-ups RX+ 20 GHD sit-ups (MRX ab-mat anchored sit-ups) rest 5 minutes, then: For Time: 200m run, rest 1 minute 400m run, rest 2 minutes 800m run, rest 3 minutes 400m run, rest 2 minutes 200m run, rest 1 minute, then straight to: “FINISHER”

WOD: A. Hang Clean (power or squat) & Jerk Ladder: E2MOM 1 – 1 – 1 – 1 – 1 – 1 -1 B. 3 rounds for time of: 5 hang power clean 115/80 RX+ 145/100 (MRX 95/65) 5 shoulder to overhead 10 chest to bar pull-ups RX+ 5 ring or bar muscle-ups (MRX 5 pull-ups)

WOD: A. Front Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 16 toes to bar 16 box jumps/step-ups 24″20″ (MRX 20″/18″) 16 squat cleans 95/65 RX+ 115/75 (MRX 75/55) rest 3 minutes, adjust weights 13 toes to bar 13 box jumps/step-ups 24″20″ (MRX 20″/18″) 13 squat cleans 115/75 RX+ 135/95 (MRX 95/65)

WOD: A. Deadlift: 8 – 6 – 4 – 2 E3MOM B. 6 rounds E3MOM: 6 deadlifts 315/215 (MRX 255/165) 14/12 calorie row (MRX 12/10 calorie row) 12 Russian KBS 32/24kg (MRX 24/16kg) Score = Fastest and Slowest Rounds C. Core & Grip Development: 1 minute L-sit hold 100m plate pinch grip carry 25 reverse rower

WOD: A. Strict Press to Push Press to Jerk: E3MOM x 3 sets Perform strict press until failure, straight to push press until failure, straight to jerk until failure. B. TEAM WOD: 18 minute AMRAP of: 2 athletes working at the same time, Athlete 1: 6 bar facing burpees Athlete 2: 12 shoulder to overhead 95/65 RX+ 135/95

WOD: “Sisson” 20 minute AMRAP of: 1 rope climb 15′ 5 burpees 200m run **If you have a 20 pound vest or body armor, wear it.**U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused

WOD: “Fight Gone Bad” In this workout, athletes move from each of five stations after one minute for a total of 3 rounds. This is a 5 minute round from which a 1 minute break is allowed before repeating. The stations are: WBS 20/14 10′ for reps Sumo Deadlift High Pull 75/55 for reps Box Jumps 24″/20″ for reps Push Press 75/55 for reps Row for caloriesThe

WOD: A. EMOM x 12 minutes: 1st minute: 14/12 calorie row (MRX 12/10 calorie row) 2nd minute: 15 KBS as heavy as possible 3rd minute: 30 second handstand hold B. Time Priority Diane For Reps: 60 seconds of deadlifts 225/155 (MRX 185/115) 60 seconds of HSPU (MRX 2″/4″ rise) 45 seconds of deadlifts 225/155 (MRX 185/115)