October 2017

“The Duathlon Mile” by DB For Time: -400m Run or Row, rest 1 minute -200m Run or Row, rest 1 minute -400m Row or Run, rest 1 minute -200m Row or Run, rest 1 minute -400m Run or Row (Last one Athletes Choice) REST 1 minute, then: For Time: -9 Over Bar Burpees -9 C2B Pull-Ups RX+ 9 Bar MUs -9 Push Press 95/65 RX+ 115/75 MRX […]

3 Power Clean & Shoulder To Overhead – 3 Squat Clean & Shoulder To Overhead – 3 Hang Power Clean & Jerk – 3 Hang Squat Clean Thrusters E2MOM for lifts Straight to 10 minutes to hit a Heavy Clean & Shoulder To Overhead of Athletes Choice 1 minute AMRAP: -Max Reps Power Clean & Shoulder To

Hang Snatch (athletes choice Squat or Power) 3 reps EMOM x 3 minutes Rest 2 minutes, add weight 2 reps EMOM x 3 minutes Rest 2 minutes, add weight 1 rep EMOM x 3 minutes For Time: -21 Hang Snatch 95/65 MRX 75/55 -9 Bar Facing Burpees -1 Rope Climb 15′ MRX 10′ -42 Military Anchored Sit-ups or 21 GHD sit-ups -2

OHS 5 – 3 – 1 E2MOM Front Squat 4 – 2 – 1 E2MOM Back Squat 3 – 2 – 1 E2MOM **Build up To a Heavy 1rep each lift and continue to build up throughout all lifts without having to drop back down in weight** “Double Under Daze” by DB 2 minute AMRAP: -10 OHS 115/75 RX+ 135/95

10min Build Up to a Max Set of Unbroken TnG Power Clean to S20 115/75 RX+ 135/95 MRX 95/65 *Bar can NOT rest on ground, in hang, or on shoulders, can only rest locked out overhead less than 3 sec. 3 Rounds For Time Of: -32 WallBall Shots 20/14 10/9′ MRX 20/10 9′ -16 Pull-Ups RX+ 16 Strict Pull-ups

Bench Press: 8 – 5 – 3 – 1 – 1 E3MOM 1 Round For Time Of: -20/15 Barbell Push-ups MRX 20/15 Push-ups -10 Deadlifts 225/155 RX+ 275/185 MRX 155/105 -20 Box Jumps/Step-Ups 24/20″ RX+ 30/24″ Rest 2 minutes 2 Rounds For Time Of: -20/15 Barbell Push-ups MRX 20/15 Push-ups -10 Deadlifts -20 Box Jumps/Step-Ups Core Development -3 sets 10

Front Squat = 6 – 5 – 3 – 2 – 1 E3MOM “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 Clean -3 Front Squats -2 Jerks Core Development -1 min High Plank Hold (accumulate) -25 Evil Wheels -1 min Low Plank Hold (accumulate)

Athletes Choice Day WOD #1 – 30 Muscle-ups for Time (Ring or Bar) or WOD #2 – 5km ROW for Time or WOD #3 – 300FY = 300 calories on Assault Bike For Time Credit/created by OPT now OPEX Our Annual Barbells For Boobs event is Saturday, October 28th! Help CFHSV repeat for the third year in

NAVY Birthday Celebration with: “GALLANT” For Time: -Run 1 Mile with a 20/14lb WallBall -60 Burpee Pull-ups -Run 800 Meters with a 20/14lb WallBall -30 Burpee Pull-ups -Run 400 Meters with a 20/14lb WallBall -15 Burpee Pull-ups U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit

Snatch Training: E2MOM Power Snatch to Hang Squat Snatch — Power Snatch — Hang Squat Snatch — Hang Power Snatch to Squat Snatch — Hang Power Snatch — Squat Snatch Straight to 8 minutes to hit a Heavy Snatch of Athlete’s Choice Team WOD: 2 minute AMRAP of: -Partner 1 = Max Calorie Row or Bike -Partner 2 = Max