"SED PT Test"

400m Run
45 Swings (55/35)
400m Run
30 Thrusters (95/65)
400m Run
15 Pull Ups
400m Run

This is the PT test the Special Enforcement Detail runs every 6 months. It must be completed in under 15 min. to pass. Give it a go.

WOD Scores/Comments (0) | Compare to February 23, 2013

Strength

Deadlift - Heavy Triple
10m time Cap

MetCon

400m Run
21 Sumo Deadlift High Pull (95/65)
21 Box Jumps

400m Run
15 SDLHP
15 Box Jumps

400m Run
9 SDLHP
9 Box Jumps

Adjust the weight of the deadlift accordingly. I don't want people tweaking themselves by overloading the MetCon after the heavy triples.

WOD Scores/Comments (0) | Compare to February 22, 2013

Skill Work

Handstand Push Ups / Handstand Hold

MetCon

1000m Row
3m Rest
500m Row
2m Rest
300m Row

P-Chain

3x10 - Single Lef DB Deadlift

The rows are to be done as individually timed intervals. People can switch out rest periods while the other person is rowing.

WOD Scores/Comments (0) | Compare to February 21, 2013

Strength

Push Press - Heavy triple
10m Time Cap

MetCon

15m AMRAP
200 m Run
5 Power Snatches (95/65)
7 OHS (95/65)
9 Pull Ups

WOD Scores/Comments (1) | Compare to February 20, 2013

Olympic Lifting

2 Rounds - 2 Clean and Jerk
Slight Increase

MetCon


15m Cap

3 Rounds

10 Deadlifts (BW)
10 Burpees
200m Run

1 min rest:

3 Rounds

10 Deadlifts
10 Slamball
200m Run

WOD Scores/Comments (1)

CFC Strength & Conditioning - Cycle 5, Week 3 - Forced Stress

Strength

Back Squat (Box) - Heavy Triple
10m time cap

MetCon

15m AMRAP

21 Swings (55/35)
21 Knees to Elbows
21 Push Ups (CTD-Hands off)
21 Dbl Unders

WOD Scores/Comments (1) | Compare to February 18, 2013