WOD

Monday April 4, 2011

Posted by:

“Angry Helen”
5 Rounds of:
400 M Run
21 KB Swings 53/35#
12 Pull Ups Advanced: Chest to Bar Pull Ups

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Thursday, March 31, 2011

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Wendler Cycle- Bench Press

5@ 75%

3@ 85%

1+ @ 95%

4 Rds for  time

5 HSPU or 5 Incline Pushups (feet on box or plates) for beginners

30 Abmat Situps

250 m row

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Wednesday, March 30, 2011

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Wendler Cycle-Back Squat

5@ 75%

3@ 85%

1+ @ 95%

2 -10 min AMRAP couplets

20 Jumping Slamball

20 Pushups

2 min rest

7 ring rows

7 Burpees

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Tuesday, March 29, 2011

Posted by:

Don’t forget to register for the USAW workshop on Saturday and Yoga on Sunday

15-20 min to work on the Snatch and Snatch progressions

WOD
4 rounds
3- Squat Snatch 75/53#
12 Overhead Squats
400 m run

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Monday, March 28, 2011

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Tabata Something Else-Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end
Pushups
Ab Mat Situps
Pullups
Air Squats

Extra credit – 60 bull whips

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Saturday, March 26, 2011

Posted by:

WOD for Major Dick Winters ( By James Gallagher)

4 Round for Time:

With a weighted vest:

800m run

21 burpees

10 pull-ups

5 handstand push-ups

* Sub out the Pullups for people who came Friday and

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Friday, March 25, 2011

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25 Meter Walking Lunge (option to load with sandbag or holding DB’s)

10 Pullups

20 Toes to Bar (can sub GHD, V-Up Abmat)

25 M Walking lunge

8 Pullups

186Toes to Bar

25 M Walking Lunge

6 Pullups

12 Toes to Bar

25 M Walking Lunge

4 Pullups

8 Toes to Bar

25 M Walking Lunge

2  Pullups

4 Toes to Bar

25 M Walking Lunge

1 Pullups

2 Toes to Bar

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Thursday, March 24, 2011

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Wendler Cycle- Shoulder Press

5@ 75%

3@ 85%

1+ @ 95%

5 Rounds for Time:

10 Gobblet Squats

15 Push press 75/55

20 Slamball

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Wednesday, March 23, 2011

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3 Rounds Total: Score total for all reps+cals

2 Min Row (for calories)

2 Min Rest

2 Min Double Unders

2 Min Rest

2 Min Ring Dips or Bar Dips

2 Min Rest

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Tuesday, March 22, 2011

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Wendler Cycle-Deadlift
5@ 75%
3@ 85%
1+ @ 95%

AMRAP 12 Minutes
5 Deadlifts 60% of 1RM
10 Pullups (Advanced Chest to bar)
200 M Run

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Monday, March 21, 2011

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AMRAP 3 Minutes
3 Thrusters
6 Burpees
9 Sit Ups
Rest 1 Minute, Repeat for a total of 5 Cycles

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Friday 18 Mar 2011

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10 Min to work the Jerk or Clean and Jerk

then

Clean and Jerk (155/105) (135/95) (95/65)

1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks 1 Round of Cindy

3 Clean and Jerks 1 Round of Cindy

4 Clean and Jerks 1 Round of Cindy…

Continue this until you get to 10 Clean and Jerks, then finish with a round of Cindy

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Thursday 17 Mar 2011

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Wendler Back Squat
3@70%

3@80%

3+@90%

15 Min AMRAP:
5 DB/Barbell Step-ups (each leg) 20” Box
10 Ring rows
15 Burpee/ burpee  pullups (advanced)

** Extra Credit – Double Under and Snatch Practice

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Wed 16 Mar, 2011

Posted by:

HAPPY BIRTHDAY coach Dave Diamond”
Wed 16 Mar, 2011
WOD
“Dirty Diamond
or
“Davey D”

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Tuesday 15 Mar 2011

Posted by:

Wendler Bench Press
3@70%
3@80%
3+@90%

Tabata Tuesday
Row
Situps
Slamball

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