A: 10-1

Kb Swing / Ghd Back extension

B: In teams of two, partners alternate whole rounds to complete 4 rounds each of:
20/14 lb Wall Ball Shots x 20 reps
102.5k/70k Deadlift x 10 reps
400 Meter Run

This Dude Can Handle Some Serious Snatch!

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6 X 5minute Rounds – 90 Seconds Rest Between Rounds, Score = Total Reps

-Double Unders

- PushPress 34/21

-Row Kcal

-Ghd

-HSPU

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A: Death By 15m Burpees

B: Power Snatch V’s Power Clean

12 Minutes to work a little form or go a little heavy

C: Death By Power

Choose either the Power Snatch, or the Power clean – Perform 1 on minute 1, 2 in minute 2 and so on until death becomes you!

See coach for recommended loads.

D: Death By Plank

Hold it till you cant hold it no more!

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6  -  5 minute amrap wods. 60 seconds rest between wods. Total score counts

1. 6 x Hand Release press-up / 6 x box jump 32′ / 24″
2. 6 x pull-up ( Chest To Bar male Rx ) / 6 x 0verhead lunge 25k / 15k
3. 6 x Ring Push-up / 6 x burpee box jump 32″ / 24″
4. 6 x Toes To Bar / 6 x plate squats 25k / 15k
5. 6 x Ring Dips /  6 x box step up 25k/15k – 32″ / 24″
6. 6 x Knees To elbows / 6 x Plate Burpee

compare to 15-9-2011

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A:Baseline

500m Row

50 Air Squats

40 push-ups

30 sit-ups

20 pull-ups

B: On the minute for 10 minutes:

1 deadllift, 60k/40k.

2 squat cleans, 60k/40k.

3 push jerks, 60k/40k.

4 air squats
Rest 2 minutes
C: On the minute for 10 minutes:

5 Burpees

5 clapping push-ups

5 toes-to-bars

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(This time your on your own)

400m  Run

21 Kb Swings

12 Pull-ups

50 Wallballs

50 Double Unders

50 Sit-ups

400m Sand Bag Run 30lb

21Kb swings

12 Pul-ups

40 wallballs

40 Double Unders

40 Sit-ups

400m Sand Bag Run 30lb

21Kb swings

12 Pul-ups

30 wallballs

30 Double Unders

30 Sit-ups

400m Sand Bag Run 30lb

21Kb swings

12 Pul-ups

200 wallballs

20 Double Unders

20 Sit-ups

400m Sand Bag Run 30lb

21Kb swings

12 Pul-ups

10 wallballs

10 Double Unders

10 Sit-ups

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TEAM GAMES 09:00hrs

FIGHT CLUB 10:00hrs

SPINING 10:45hrs

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A: 21-15-9

Body Rows / Med Ball Cleans / Push-ups

B: Push Press / Push Jerk (10 minutes)

Work tekkers and build up to wod weight

C: 5 Rounds For Max Presses-

4 minutes to complete as many presses as possible, but first you must complete

300m Row

40 Air Squats

Then complete as many push press/ push jerk in remaining time.

Rest 1 minute then repeat!

Competition weight 60k / 40k

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A: Row 10 x 150m

Rest 15 seconds between intervals. Each Interval must be faster than the last otherwise you will receive a 10 burpee penalty for each fail. (Its all about control)

B: Deadlift – Skill and build up to wod weight.

C: ”Rankel”

Complete as many rounds as possible in 20 minutes of:
105kg/80kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters 1 2 x suicide runs

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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Buy-In: 1 RFT

40 Kb swings

40 Ab Mat sit-ups

40 Stepping lunges

40 Burpees

Skill- Power Cleans (10 minutes)

“The Chief”

Max rounds in 3 minutes of:
60k/40k pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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