EMOM (5 cycles)
Squat clean 155/115
Sit ups
rest 1min
complete as many squat cleans in 1min than as many sit ups in 1min repeat for 5 rounds
Skill: SDLHP 3/3/3/3/3
Strength WOD: Power clean work up to 1 rep max
June 19, 2013
6/19/13
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Skill: Double unders
Strength WOD
Hang squat snatch 2/2/2/2/2/2/2/2
June 18, 2013
6/18/13
15min AMRAP
6 Pull ups (advanced C2B)
8 Man maker (Canadian person maker standard)
Skill: Hang power clean 2/2/2/2/2
Strength WOD: Re-test week 1rm deadlift
June 17, 2013
6/17/13
4 Rounds
30 KB swings 53/35
10 KB squats (right arm)
15 Box jumps 24/20
10 KB squats (left arm)
Core WOD:
Tabata
Leg raise
Plank holds
Strength WOD
Strict press 1 rep max
June 15, 2013
3/15/13
“Brenton”
5 rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
*Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh
June 14, 2013
6/14/13
Partner WOD
50 Box jumps
30 Stone 2 shoulder
250m Med ball run
40 Box jumps
20 Stone 2 Shoulder
250m med ball run
30 Box jumps
10 Stone 2 shoulder
250m Med ball run
While one partner is working on the box jumps or stone 2 shoulder the other partner must complete 5 tire flips then switch.
Strength WOD
Fonts Squat 5/5/5
5/6 Pistols
June 13, 2013
6/13/13
15 rounds
3 Burpees
5 K2E
5 Wall ball shots
Skill: Hand stand
Strength WOD
Power Clean 5/5/5 (40%/50%/60%)
5×5 Broad jumps
June 12, 2013
6/12/13
800m run (buy in)
1/2/3/4/5/6/7/8/9/10
Push jerk
15 double unders
800m run (cash out)
After every set of push jerks complete 15 double under’s before moving on
Skill: Shoulder mobility
Strength WOD
3/3/2/2/2/2/1/1/1/1
Squat snatch
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