January 2017

WOD: A. EMOM Activator for 6min 1st min = 30sec Jump Rope Running Man, 30sec Rest 2nd min = 30sec Russian or American KBS, 30sec Rest 3rd min = 30sec Pull-up Activation / 1-5 Strict Pull-Ups or Chin-Ups, 30sec Rest Repeat B. “HELEN” 3 rounds for time of: -400m Run -21 KBS 24/16kg -12 Pull-Ups *Compare to […]

WOD: For Time: -60 Double-unders -50 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) -40 Military Ab-mat Anchored Sit-Ups RX+ GHD Sit-ups (MRX Ab-mat Anchored Sit-Ups) -30 cal Row -20 T2B -10 SDHP 95/65 RX+ 115/75 (MRX 75/55) -5 Over Bar Burpees Rest 5 minutes repeat above 1 more time Core Development -25 Evil Wheels -25 Hip Extensions -25 Reverse Rower

WOD: A. 3 Deadlifts to 2 Hang Cleans to 1 Jerk Cluster and HSPUs/Progressions – E2MOM 1 Cluster / 1-7 HSPU-Progressions-HSWalk 1 Cluster / 1-7 HSPU-Progressions-HSWalk 1 Cluster / 1-7 HSPU-Progressions-HSWalk 1 Cluster / 1-7 HSPU-Progressions-HSWalk 1 Cluster / 1-7 HSPU-Progressions-HSWalk B. 12min AMRAP: -6 Deadlifts 165/115 RX+ 205/135 (MRX 135/85) -4 Hang Cleans -2 Jerks

A. Back Squats & Muscle-Ups – E2MOM 7 Back Squats / 1-7 Bar MU or Progressions 5 Back Squats / 1-7 Bar MU or Progressions 3 Back Squats / 1-7 Bar MU or Progressions 2 Back Squats / 1-7 Bar MU or Progressions 1 Back Squats / 1-7 Bar MU or Progressions B. “Franzilla” For

WOD: A. Push Press to Split Jerk Climb – E2:30MOM 5 Push Press to 1 Jerk – 4 PP to 1 Jerk – 3 PP to 1 Jerk – 2 PP to 1 Jerk – 1 PP to 1 Jerk B. 6min AMRAP: -5 Power Cleans 125/85 RX+ 145/105 (MRX 105/70) -6 S2O 125/85 RX+ 145/105

WOD: “BLAKE” 4 rounds for time of: -100 ft Walking Lunge with 45/25lb plate held overhead -30 Box Jumps 24/20″ (MRX 20/18″) -20 Wallballs 20/14 10′ (MRX 20/10 9′) -10 HSPU (MRX 2/4″ rise) *compare to Aug, 30 2015*U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group

WOD: A. Power Snatch & OHS Build Up – E2MOM -4 Power Snatch – 4 OHS -3 Power Snatch – 3 OHS -2 Power Snatch – 2 OHS -1 Power Snatch – 1 OHS B. 11min AMRAP of: -15 Pull-Ups or 9 Chest to Bar Pull-Ups -16 Wallballs 20/14lbs 10/9′ or 10 Thrusters 95/65 (MRX 75/55)

WOD: A. Deadlift (3sec pause on floor): 5 – 5 – 5 – 5 – 5 E2:30MOM B. For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 -Bar Facing Burpees -Deadlifts 245/165 (MRX 185/125) -HSPU (MRX 2/4″ rise) C. Core Development: -30 GHD Sit

WOD: “Metabolic Mistake” by DB For Time: -800m Run -5 Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″) -250m Row -80 Double Unders -5 Russian KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) -600m Run -10 Box Jumps -500m Row -60 Double Unders -10 Russian KBS -400m Run -15 Box Jumps -750m Row -40 Double Unders -15 Russian

WOD: A. EMOM Activator for 5 min 1 Snatch High Pull to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance or Drop B. Squat Snatch: 3 – 2 – 2 – 2 – 2 E2MOM C. 14min AMRAP: -7 Bar Muscle Ups (MRX 7 Chest to Bar Pull Ups) -14 cal Row -7