WOD

Friday April 8, 2011

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10,9,8,7,6,5,4,3,2,1

95#/65# Front Squat

95#/65# Push Press

2 Push-up Burpees

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Thursday April 7, 2011

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Weighted Pull Ups (5,4,3,2,1,1,1)

Work Dead Hangs Or L-Pull Ups Or Practice Kipping

5 Min Max Distance Row

Rest 2 Min

5 Min Max Reps Sit ups

(start on either station)

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Wednesday April 6, 2011

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Clean and jerk

12 Min to find 1Rm Clean and Jerk

4 Rds for time:

6 clean and jerk (135/95#)

9 Burpees

12 Slamball

Enhanced by Zemanta
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Tuesday, April 5, 2011

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For Time:
500 M Row
30 Wall Ball
30 Box Jumps
30 Air Squats
30 Push Ups
30 TTB or KTE
30 Ring Dips
30 Weighted Lunges (25/15)
30 Sledge Strikes
30 KB High Pulls

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Monday April 4, 2011

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“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

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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

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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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