Training Log

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row – Rest 1min 200m Run – Rest 1min 200m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest 1min 200m Row **Athletes can start with run or row and switch thereafter* Rest 3min exactly after Aerobic Test 3 […]

Hang Squat Clean Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 5 Muscle-ups MRX Chest to Bar 15 Pistols (alternating) OR 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 4 C2B and 4 T2B 30 Air

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: 8 Synchronized Split Jerk 12 Alternating Over the Bar Burpees 16/13 Calorie Row/Bike or 300m Run (P1) & (P2) *Barbell = 135/95 RX+155/105 MRX 95/65* Handstand Walk & OH Development 10 Handstand Shoulder Taps

15 min achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” OR 10 Box Jumps 30/24″ 15 Pull-Ups OR 10 Chest to Bar 15 Push-Ups OR 10 Handstand Push-Ups 15 AbMat Sit-ups Unanchored OR 10 GHD Sit-ups 15 Air Squats OR 10 Kettlebell

“TK” 20min AMRAP: 8 Strict Pull-ups MRX Pull-ups 8 Box Jumps 36/30” MRX 24/20” 12 Kettlebell Swings 32/24kgs MRX 24/16kgs U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012,

For Time: (35min cap) 400m Run/Row or 1k Bike 21 Handstand Push-Ups RX+ Strict MRX 7 Wall Walks 15 Hang Cleans 9 Cleans 135/95 RX+165/115 MRX 95/65lbs 600m Run/Row or 1.5k Bike 21 Push Press 15 Hang Cleans 9 Cleans 800m Run/Row or 2k Bike 21 Shoulder to Overhead 15 Hang Cleans 9 Cleans 6min

Open WOD 22.3 For Time: (18min cap) 21 Pull-ups MRX Jumping Pull-ups 42 Double-Unders 21 Thrusters (weight 1) 18 Chest to Bar Pull-ups MRX Pull-ups 36 Double-Unders 18 Thrusters (weight 2) 15 Muscle-ups (bar) MRX Chest to Bar Pull-ups 30 Double-Unders 15 Thrusters (weight 3) RX = 95/65lbs, 115/75, 135/85lbs MRX = 65/45lbs, 85/65, 105/85lbs

Row/Bike 15/12cal or 200m Run E3MOM x 12min (score is slowest time of the 4) “DBs vs KBs” by DB 3 Rounds For Time: (25min cap) 15/12 Calorie Row/Bike 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Over the Dumbbell Burpees 10 Left Arm Dumbbell Snatch Rest 1min 15/12 Calorie Row/Bike 10 Kettlebell Swings

CFHSV 9th Annual Valentines Day WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down, then

Sumo Deadlifts, 15 min to achieve a 10 rep max TnG Sumo Deadlift 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Deadlifts 275/185lbs RX+315/215 MRX 205/135 12 Toes to Bar Rest 3min 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Sumo Deadlifts 12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core & Grip Development 100m