“The Chief”
Max Rds in 3 Minutes
Power Clean (135/95)
6 Push-Ups
9 Squats
Rest 1 minute after each round. Repeat for 5 cycles.
Log total rounds.
OR
CFMN Tough Mudder WOD #1
5-2-12 WOD
5-1-12 WOD
Snatch skill work
THEN
“Cindy”
Max Rds 20mins
5 Pull-Ups
10 Push-Ups
15 Squats
OR
CFMN Tough Mudder WOD #1
4-30-12 WOD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
“Mr. Joshua”
5rds
400m
15 Deadlifts (250/175) Scale to 70% of 1rm
30 GHD Sit-Ups
4-27-12 WOD
“Fight Gone Bad”
3rds
1:00 per exercise. 1:00 rest between rounds
Wall Ball
Box Jumps
Row for Cals
Push-Press (75/55)
Sumo Deadlift Highpull (75/55) OR KB Swings (55/35
4-26-12 WOD
Run 400M
Row 1200M
Run 400M
Row 800M
Run 400M
4-25-12 WOD
1-1-1-1-1-1-1
Push Jerk
THEN
Max Rds 15 minutes
7 One arm KB swings Left (55/35)
7 Burpees
7 One arm KB swings Right
7 Burpees
4-24-12 WOD
400m
21 Thrusters (95/65)
21 Pull-Ups
300m
15 Thrusters
15 OPull-Ups
200m
9 Thrusters
9 Pull-Ups
4-23-12 WOD
5rds
5 Back Squat (225/155)
15 Ring Push-Ups
20 KB Swings (55/35)
4-20-12 WOD
“Iron Mile”
25 Press (45)
25 Push Press
25 Push Jerk
400m
25 Front Squats
25 Back Squats
400m
25 Squat Cleans
400m
25 Squat Snatch
400m
4-19-12 WOD
Clean Technique work
THEN
“Team Challenge”
Max Rounds 15 mins
6 Strict Pull-Ups
12 Goblet Squats
18 Flutter Kicks
(One works/One holds 45# Barbell)
