Month: June 2015

IMG_4109CFE:

MOB/DYNWU

1600m Run. 2M Rest

2 by 1200m. 90s Rest

2 by 600m. 45s Rest

3 by 12: Vups, Flutter Kicks, Evil Wheel

 

 

CF:

MOB/DYNWU

A. OHS from Rig

6 by 2. Increase Load with Each Set.

 

B. Partner WOD:

8 Rounds:

300m Run

20 Thruster (105/75)

10 T2B

*Run together. Split Workload as Desired. 1 Person working at a Time.

 

C. Ind Time Trial:

100 Abmat SU for Time.

 

 

IMG_6818CFE:

MOB/DYNWU

12M EMOM

50m Forward, 50m Backward

9M EMOM

1M: 15 Goblet Squats

2M: 15 Russian KBS

3M: 10 Pull-ups

 

CF:

MOB/DYNWU

A. 3 Rounds for Quality:

3-8 Strict Pull-ups

3-6 Strict Ring Dips

12 GHD SU

 

B. 3 Rounds: 2M Rest between Rounds

6- Touch and Go 25m Sprints

*If done on Rower increase distance to 3- 50m Hard Pulls 50m Slow Pulls 

 

C. 6 Rounds for Time:

9 Hang Cleans (135/85)

6 Front Squats (135/85)

3 Shoulder to Overhead (135/85)

wyattmartin

SPC John Dawson; 22, of Whitinsville, Mass., died April 8 in Jalalabad, Afghanistan, of wounds caused by small-arms fire while on an escort mission. He was assigned to 1st Sq, 33rd Cav Regt, 3rd BCT, 101st Abn Div (Air Assault), Fort Campbell, Ky.

CF: MOB/DYNWU

“Dawson”

22 Pull-ups

22 Bench Press Reps @ 60% Body Weight

22 Back Squat @ 60% Body Weight

22 Deadlifts @ 60% Body Weight

22 Power Clean @ 60% Body Weight

 

CFE:

MOB/DYNWU

10-1

Medial Deltoid Raises 

Wide Grip Pull-up

 

4 RFT:

25 MBC

25 Inverted Push-ups

800m Run

 

$$ Optional CF Cash Out $$

1M Weighted Vest Run or 

1M Sled Drag (115/75)

 

IMG_3686CFE:

MOB/DYNWU

4 Rounds: Every 5M

400m Run

10 Burpee Box Jumps

Rest in Remainder of Time.

 

 

CF:

MOB/DYNWU

 

A. Time Trials:

400m Run. Rest 2M.

500m Row. Rest 2M.

400m Run. 

*Score all 3 Times. 

 

B. Back Squat

Find a 6RM.

 

C. EMOM.  Continuous Clock until you can No Longer Complete the Workload within 1M. Score Last Set of Wallballs Completed within the Alloted Time. Reps not Completed within 1M Interval do NOT Count.

Wallballs Increase by 3 Reps. Pull-ups Remain the Same. 

For Example:

Min 1:

3 Wallballs (20/14)

5 Pull-ups

Min 2:

6 WB

5 PU

Min 3: 

9 WB

5 PU

Min 4: 

12 WB

5 PU…… Etc.

IMG_6816CFE:

MOB

DYNWU

3 RFT

1 Rope Climb

3 Wall Walks

15 Ab Rowers

1600m Run

 

 

 

CF:

MOB

A. Cone Speed and Agility Ladder Drills

 

B. Partner WOD:

20 Bear Complex (135/85)

400m Run

40 Snatch Grip DL (135/85)

400m Run

20 Bar Muscle Ups or 20 Pull-ups + 20 Ring Dips

400m Run

40 Wallballs (30/20)

400m Run

20 Behind the Neck Push Press (135/85)

400m Run

40 Back Rack Lunge (135/85)

100m Prowler Push or 300m Sled Drag (135/85)

IMG_6820CFE: MOB/DYNWU

600m Run. 30s Rest

800m Run. 45s Rest

1200m Run. 1m Rest

800m Run. 45s Rest

600m Run

 

 

CF:

MOB/DYNWU

 

A. DL

5 by 10 @ 60%

 

B. 21-15-9

Hang Cleans (135/95)

Hand Release Pushups

*After each Set you must Complete 5 Thrusters (135/95)

Ex. 21,21,5. 15,15,5. 9,9,5.

 

C. 9M ME:

For 3M Complete: 

3 HSPU

12 Cal Row

From 3-5M Complete:

1 Rope Climb 

20 Dubs

From 5-9M Complete:

50 Ft Sled Drag (205/135)

8 Back Hip Ext

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