June 2017

WOD: A. Push Press & Jerks E2MOM Build-up – 6 Push Press to 3 Jerks – – 4 Push Press to 2 Jerks – – 2 Push Press to 1 Jerk – – 1 Push Press to 1 Jerk B. 3 Rounds For Time of: – 250m Row or 200m Run – 5 MUs (Ring […]

“Summer Solstice Chipper” by DB For Time: -21 Deadlifts 95/65 RX+ 11575 MRX 75/55 -21 Barbell Push-Ups MRX Push-Ups -21 American KBS 24/16kgs RX+ 32/24 MRX 20/12 -21 Anchored Sit-ups RX+ GHD Sit-ups -21 OHS -21 Pull-Ups -21 Goblet Lunges (alt/Stationary) -21 Bar Dips RX+ Ring Dips -21 SDHP -21 Over Bar Burpees -21 T2B -21 Hang

WOD: “Tabata This!” -Tabata Row -Rest 1 minute -Tabata Squat -Rest 1 minute -Tabata Pull-up -Rest 1 minute -Tabata Push-up -Rest 1 minute -Tabata Sit-up (ab-mat anchored) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata This score is the least number of reps performed in any of the eight intervals. Unit for the

WOD: A. Back Squats: 6 sets x 2 Reps E2:30MOM B 10 Minute AMRAP of: -5 Over Bar Burpees -5 Squat Clean 135/95 RX+ 155/105 (MRX 115/75) -10 Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″) -10 Hang Power Clean 135/95 RX+ 155/105 (MRX 115/75) C. Shoulder / Core Development -2 sets 8 Turkish Get-ups each

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regional Event 6 2017 For time: – 30/25 calorie Row or 30/25 calorie Bike – 20 Burpee Box Jump Overs 24/20″ RX+ 30/24″ (MRX 20/18″) – 10 Power Cleans 165/115 RX+205/135 (MRX 135/85) CFHSV Running &

WOD: Team WOD #1 (In Teams of 2-3) 5min AMRAP: Max Calorie Row ** athletes must switch out every 12/10 calories Rest 3 minutes, Team WOD #2 (In Teams of 2) 20 minute AMRAP of: – 12 Deadlift 185/125 MRX 155/95 (Partner 1) – 12 Deadlift 185/125 MRX 155/95 (Partner 2) – 6 T2B (Partner 1) –

WOD: A. Based on Regional Event 5 2017 21-15-9 Reps For Time: – Burpee C2B RX+ Ring MUs – KB/DB Single Arm OHS 53/35lb or 24/16kg RX+ 32/24kg or Barbell OHS 95/65 RX+ 115/80 MRX 75/55 B. Core Development & Stretching -30 Anchored Ab-Mat Sit-Ups for Time -30sec Butterfly Stretch -30 Hip Extensions -30sec Right

ARMY Birthday HERO WOD “WHITTEN” 5 Rounds For Time: – 22 KBS 32/24kg MRX 24/16kg – 22 Box Jumps 24/20″ MRX 20/18 Step-ups – 400m Run – 22 Burpees – 22 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade

WOD: A. OHS and Squat Snatch E2MOM Build-up -3 Power Snatch to 3 OHS -3 TnG Squat Snatch -2 Power Snatch to 2 OHS -2 TnG Squat Snatch -1 Power Snatch to 1 OHS -1 Squat Snatch B. For Time: -20 Doubles -2 OHS 115/75 RX+ 145/100 MRX 95/55 -200m Run -2 Squat Snatch -40

A. Bench Press = 6 sets x 2 Reps E2:30MOM B. 3 minute AMRAP of: -5 Bar Muscle-Ups MRX 5 Burpee Chest To Bar -7 Power Clean 115/75 RX+ 135/95 MRX 95/55 Rest 2 minutes, Add weight 3 minute AMRAP of: -6 Chest To Bar -7 Barbell Push-ups MRX Push-ups -6 Hang Power Clean 135/95 RX+ 155/105