Archive for June, 2010

Saturday 12 June

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Warmup:  Dodgeball!

2-Person Team W.O.D.

“Murph”

*2 man teams:  Team members stay together for all exercises except the runs.  All work can be partitioned as the team deems appropriate.  Feeling good?  Wear a 20# vest.

Run 1 mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 mile

For time.

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Friday, 11 June

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Partner A -2000m Row

Partner B – AMRAP: 20 Lunges, 10 barbell Rollouts

While Partner A does 2000m row partner B will complete as many rounds as possible of 50m walking Lunges and 30 abmat situps, advanced – weighted overhead walking lunges and 15-barbell rollouts.  Score will be cumulative rounds for the team.

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Thursday 10 June 2010

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Strength/Power ( 15-20min): Deadlift: 5-5-5-5-5

Then;

Workout:

21-15-9 Reps of:

Deadlift (225/175#) Sub is Back Extension

Burpees

Pullups

Box Jumps

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Thursday 3 June 2010

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Power Clean Technique – take 10 minutes for everyone to train the Clean at intermediate weight.

Then;

2 min max Cleans (M: 95 / W: 65#)

2 min max Ring Dips (scaled to pushups)

2 min max Knees to Elbows (scaled to situps)

2 min max Double Unders (scaled to singles)

2 Rounds.

*Record total max reps of each exercise for score.

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Wednesday 2 June 2010

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Back Squat: 5-5-5-5-5

Then;

1 x Shuttle Run*

10 Wall Ball 20# / 14#

AMRAP 15 minutes.

*Shuttle run is conducted between cones set at 10, 20, 30, 40 and 50 yard distances.  Start from the 0yd line and run to 10 and back to the start…etc…until complete.  Takes approximately 90-120 seconds.

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Tuesday June 1

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The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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