10/30/2012

I. 3 x
300m Row
5 Pull ups/15 Squats/20 Sit ups

II, Front Squats
2 x 10 (65#)
2 x 5 (75#)

III. 5 x
10 Deadlifts (115#)
10 Burpees
Time: 8:34

10/31/2012

I. 1500m Row
2 x 20 Squats/10 Push ups/10 Sit ups

II. 5 x
15 Walkin Lunge Steps (45# in racked position)
30 Double Unders
Time:15:09

III. 400m Row
100 Sit ups

10/29/2012

I. 1500m Row
3 x 20Squats/Push ups/Sit ups

II. Death by Thrusters
for 25 minutes
One thruster = minute one
Two Thrusters = minute two ...
until you can't do the number, then do
5 Burpees and start over

III. 30:15 x 4
O-Bar Rollouts
Plank Hold
Side Plank Hold L
Side Plank Hold R

10/28/2012

I. 1500m Row
3 x 20 Squats/Push ups/Sit ups

II. Deadlifts
10 - 95#
10 - 105#
10 - 115#

III. 21-15-9
Box Jumps
Pull ups
Double Unders

10/26/2012

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

II. 15-10-15-10-15
Cleans (85#)
Burpees
Time: 14:14

III. Stretch

10/25/2012

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

II. OHS 5 x 3 70#

III. 100 Double Unders
AMRAP 12 minutes
10 Burpees
15 SDLHP
20 Sit ups

IV. Stretch

10/24/2012

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

II. 5 x
25 Jumping Squats (25#)
20 DB Push Press (25#)
15 Pull ups
Time: 25:19

III. Stretch

10/23/2012

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

II. 3 x 3 Thruster 70#

III. 3 Rounds
40 Double Unders
25 Knees to Elbows
10 Deadlifts (125#)
Time: 18:48

Double Unders are still a challege but the only way they are getting better is through practice. It is a good winter skill to develop as you can wear long pants and shirt thereby reducing the whip marks on arms and legs.

10/22/2012

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

II. 3 Rounds/1 min rest between rounds
Max reps
HSPU
Front Squats (65#)
Pull ups

III. 4 x 1 min at each station
Box Jumps
Ball Slams (20#)
Rocking Chairs (20# DB)

10/21/2012

Partner WOD
50m Lunge Steps together
100 Push Ups
100 Double Unders (attempts count)
50 Knees To Elbows
100 Box Jumps
50 Overhead Squats (35#)
100 Sit ups
25 Pull ups
50m Lunge Steps - together

Break up the work any way you want.

Time: 31:05

10/18/2012

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

II. 4 Rounds
4 minutes AMRAP/1 minute REST
4 Cleans (95#)
6 Burpees
9 Deadlifts

III. Stretch

10/17/2012

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

II. "Cindy"
AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats

III. Stretch

10/16/2012

I. 1000m row
3 x 10 PVC Rollout/10 Squats

II. 3-3-3-3-3-3 Shoulder Press (85#)

III. AMRAP 15 minutes
10 KB Swings (16kg)
10 Box Jumps
10 Ring Dips (red band)

IV. 1 mile Run with pups

10/15/2012

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

II. "Diane"
21-15-9
Deadlifts (135#)
Handstand Push ups (modified)
Time: 10:30

III. Hamstring and Shoulder Stretching

10/14/2012

I. 1 Mile Run/1000m Row
3 x 10 PVC rollouts/10 Squats

II. Ladders
1 -10 Burpees
10 - 1 Squats
10 - 1 KB Swings
1 - 10 Weighted Sit ups (25#)
5 - 1 Pull ups

III. Stretch

10/12/2012

Good video on Elbow pain and instability

10/12/2012

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

II. Partner WOD
P1 holds handstand until no longer can hold
P2 max Box Jumps
Switch continue until reach a total of 100
P1 holds plank until no longer can hold
P2 max Hand Release Push ups
Switch continue until reach a total of 100

III. 100 Sit ups

10/11/2012

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

II. 30-20-10
Power Cleans (85#)
Ring Dips (red band)
Time: 10:39

III. Hamstring Stretch
Quad Smashing

10/10/2012

I. 1000m Row
10 Squats/10 PVC Rollouts

II. 5 x
20 Weighted Step ups (20# DB)
20 Push Press (45#)
120 Jump Ropes
Time: 17:36

III. Quad Smashing

10/09/2012

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

II. 5 x 5
OHS (65#)

Tabata 20:10 x 8
Squats
Sit ups
SDLHP

10/05/2012

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

II. "Grace"
30 Clean and Jerks (95#)
Time: Lousy but at least I did it Rx

III. Quad Smashing
Hamstring Stretch

10/4/2012

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

II. 25-20-15-10-5
KB Swings (16kg)
5-10-15-20-25
Wall Balls
Time: 8:24

III. Quad Smashing
Hamstring Stretch

10/02/2012

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

II. Front Squat
5-5-3-3-1 (85#)

III. 21 Front Squat (65#)
63 Sit ups
15 Push Press
45 Sit ups
9 Front Squats
27 Sit ups
Time: 7:43

10/01/2012

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

II. Filthy Fifty
50 of each
Box Jumps
Jumping Pull ups
KB Swings
Lunge Steps
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Burpees
Double Unders
Time: 32:33

III. Stretch