CFE:
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.
CFE:
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.
CFE:
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)
CFE:
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)
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)
CFE: 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
