CFE

Time: 1:15

Just under 8 minutes/mile - I've never gone out to run anything over 5 miles before so I was happy with this.

WOD
25 Ring Rows (HSPU)
50 Push Ups (Pull Ups)
75 Sit Ups(Push Ups)

Swapped out exercises to rest my shoulder...

(4) 1 Mile Intervals
3 Min Rest Between each

6:39
6:45
6:15
6:54

I am backfilling WODs so I could be off on the times

I was dreading this workout as soon as I heard it...

Partner WOD:
One partner working at a time alternating through the following:
400M Run
20 Wall Ball Throws
30 Box Jumps

For time:
50 sit ups
400 m run
30 clean & jerks, 95#

21/15/9
Box Jump
Chest to bar pull ups
Power Snatch (95)

Done for the week.

Three games of badminton till 21 points

1. Game Loser of the each play : 3 push ups

After game: Winner 2 shuttlerun, loser 4 rds

1. Game Loser of the each play : 2 burbees

After game: winner 1 rope climb, Loser 3

1. Game Loser of each play: 4 speed lunges

After Game: winner 15, Loser 30 pull-ups

21/15/9
Box Jump
Power Snatch

Chest to bar pull ups

For time:

21-15-9

• HSPUs
• "chair" dips
• push-ups

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress