09/30/2012

I. 1200m Run

II. Team of 4
100 Push ups
200 Pull ups
300 Wall Balls
400 KB Swings

III. Hamstring Stretch

09/29/2012

I. 1000m Row
3 x 10 Squatd

II. "The Chief"
5 Rounds 3 minute AMRAP/1 minute REST
3 Power Cleans (95#)
6 Push ups
9 Squats

III. Stretch

09/20/2012

I. 500m Row
3 x 5 PVC Rollouts/10 Squats

II. 21 OHS (55#)
21 Wall Balls
400m Run
15 OHS
15 Wall Balls
400m Run
9 OHS
9 Wall Balls
Time: 14:10

III. Quad Smashing (2 min. each leg)
Hamstring Stretch
Shoulder Mobility

09/19/2012

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. 3 x
15 Hang Cleans (85#)
15 Burpees
Time: 8:35

III. 20:10 x 4
Plank/Side Plank L/R/Flutter Kicks

09/18/2012

I. 1200m Run
2 x 10 Squats

II. AMRAP 10 min
5 Weighted Sit ups
10 Push ups
15 Squats
REST 2 min
AMRAP 5 min
Burpees
REST 2 min
AMRAP 10 min
5 Pull ups
10 Box Jumps
15 KB Swings (16kg)

II. Hamstring Stretch (min. 2 minutes each side)

09/17/2012

I. 800m Row
3 x 5 PVC Rollouts/10 Squats

II. 21-18-15-12-9-6-3
DB Snatch L/R 25#
Toes 2 Bar
Time: 20:30

III. Psoas Stretch
Shoulder Mobility

09/16/2012

I. 750m Row
10 Squats/10 PVC Rollouts

II. Team WOD (Team of 3)
Run together, split work
400m Run
50 Wall Balls/50 Push ups/50 Sit ups
400m Run
40 Wall Balls/40 Push ups/40 Sit ups
400m Run
30 Wall Balls/30 Push ups/30 Sit ups
400m Run
20 Wall Balls/20 Push ups/20 Sit ups
400m Run
10 Wall Balls/10 Push ups/10 Sit ups

III.
Quad Smashing
Hamstring Stretch

09/13/2012

I. 1200m Run

10 Squats

Cleans

 

II. Partner WOD 10 minute AMRAP

2 heavy Cleans

4 Box Jumps

Partner holds a Handstand, switch. If drop from Handstand Hold 3 burpee penalty

 

III. Quad Smashing

Hamstring Stretch

 

 

09/12/2012

I. 750m Row
3 x 10 Squats/5 PVC Rollouts

II. 25 Burpees
800m Run
150 Wall Balls
800m Run
25 Burpees
Time: 27:18

III. Quad Smashing
Psoas Stretch

09/11/2012

9 - 11 WOD

2001m Row
11 Box Jumps
11 Thrusters
11 Burpees
11 Power Cleans
11 HSPU
11 KB Swings
11 Toes 2 Bar
11 Deadlifts
11 Push Jerks
2001m Row
Time: 30:32

09/10/2012

I. 1000m Row
20:10 x 4
Squats/PVC Rollouts

II. 5 Rounds
5 Back Squats (75#)
7 Burpees Box Jumps

5 Rounds
10 Pull ups
50 Sit ups

III. Mobility (10 minutes)

09/09/2012

I. 1200m Run
15 minutes mobility

II. With a Partner 20 minute AMRAP
7 KB Swings
7 Burpees
7 Wall Balls
Alternate rounds with Partner
Rounds: 15 + 7 Swings

III. Stretch

09/06/2012

I. 400m Run
1 x 10 Push ups/15 Squats/10 PVC Rollouts

II. Teams of 2
1000m Row (switching every 250m)
800m Run (400m each)
60 Box Jumps
60 Burpees
60 Box Jumps
800m Run
1000m Row
Time: 27:21

III. Stretch

09/05/2012

I. 400m Run
2 x 10 Push ups/15 Squats/10 PVC Rollouts

II. 4 Rounds
5 Power Snatches (65#)
10 BB Step ups
20 Burpees
On the 3rd minute, Overhead Hold with Barbell for 30 seconds
Time: 14:14

III. 400m Run
100 Flutter Kicks

09/04/2012

I. 500m Row
5 x 5 Push ups/10 Squats/15 Sit ups

II. 5 x 5 Push Press (95#)
3 x 3 Shoulder Press (85#)

III. 3 x
500m Row
21 Deadlifts
21 Step ups
Time: 14:32