May 2017

WOD: “Aerobic Annie” by DB For Time: 500m Row RX+ 1.2 KM Bike 50 Double Unders 50 Military Anchored Sit-Ups RX+ GHD Sit-Ups 400m Run RX+ 1KM Bike 40 Double Unders 40 Military Anchored Sit-Ups RX+ GHD Sit-Ups 300m Row RX+ .75KM Bike 30 Double Unders 30 Military Anchored Sit-Ups RX+ GHD Sit-Ups 200m Run RX+ […]

WOD: A. HSPUs & Bench Press: Alternating Sets E2MOM 1-20 HSPUs & 6 Bench Press B. For Time: 150′ Bear Crawl (MRX 100′) OR 50′ Handstand Walk 400m Run 20 Shoulder To Overhead 115/80 RX+ 135/95 (MRX 95/65) 400m Run 40/30 Hand Release Push-Ups 400m Run 20 Shoulder To Overhead 400m Run 150′ Bear Crawl (MRX

WOD: A. Back Squats: 6 sets of 4-5 reps E2:30MOM B. 9 Minute AMRAP of: 6 Power Clean 135/95 (MRX 95/65) 9 Chest-to-bar Pull-ups 6 Hang Squat Clean 135/95 (MRX 95/65) 9 Toes To Bar C. Core Development: 25 Glute Ham Raises or 25 GHD Reverse Hypers 25 Hollow Rocks 25 Hip Extensions Click here to

WOD: “JASON” For Time: 100 Squats 5 Muscle-Ups 75 Squats 10 Muscle-Ups 50 Squats 15 Muscle-Ups 25 Squats 20 Muscle-Ups S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and

TEAM WOD: Sprint Rounds: 2 Minute AMRAP: 250m row (athlete 1) — max rope climbs 15′ MRX 10′ OR max muscle-ups (athlete 2) rest 1 minute 2 Minute AMRAP: 250m row (athlete 2) — max rope climbs 15′ MRX 10′ OR max muscle-ups (athlete 1) rest 1 minute 2 Minute AMRAP: 250m row (athlete 1) — max burpee box jumps

WOD: A. Front Squat: 6 sets of 4-6 reps E2:30MOM B. For Time: 20 Double Unders 2 Ground To Overhead 155/105 RX+ 195/125 (MRX 135/85) 200m Run 2 Ground To Overhead 155/105 RX+ 195/125 (MRX 135/85) 40 Double Unders 4 Ground To Overhead 155/105 RX+ 195/125 (MRX 135/85) 400m Run 4 Ground To Overhead 155/105 RX+

Star Wars WOD by DB “May The Force Be With You” 6 Rounds For Time Of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 (MRX 95/65) 12 Luke Skywalker Light Saber Swings 24/6kg RX+ 32/24kg (MRX 20/12kg) 9 Wookie Wallballs 20/14 10/9′ RX+ 20/14 10′ (MRX 20/10 9′) 6 Hans Solo Hang Squat Cleans 115/80 RX+ 135/95

WOD: A. E2MOM Strength Rotation Stations: 2 rounds of: Station 1: 1-5-10-15 strict HSPU, rest 10 seconds, to 1-5-10-15 kipping HSPU Station 2: 1-5-10-15 strict pull-ups/chest-to-bar, rest 10 seconds, to 1-5-10-15 kipping pull-ups/chest-to-bar Station 3: 1-5-10-15 strict dips, rest 1o seconds, to 1-5-10-15 kipping dips (ring or bar) Station 4: 1-5-10-15 strict toes to bar, rest 10 seconds, to 1-5-10-15

WOD: A. E2MOM Snatch Training: Set 1: 5 OHS — Set 2: 5 Hang Power Snatch — Set 3: 5 Squat Snatch rest 2 minutes, increase weight Set 4: 4 OHS — Set 5: 4 Hang Power Snatch — Set 6: 4 Squat Snatch rest 2 minutes, increase weight Set 7: 3 OHS — Set 8: 3 Hang Power Snatch