12/30/2012

I. 800M Row
10 Squats/10 PVC Rollouts

II. 15 x
5 Pull ups (green band due to hand)
10 Push ups
15 Squats
25 Double unders
Time: 39:14

III. Stretch

12/29/2012

I. 1000m Row
10 Squats/10 Arm Warm ups

II. 2 x
800m Row
30 Ring Rows
30 Front Squats (65#)
30 Toes to Bar (mod)
30 Power Cleans
Time: 31:14

III. Stretch and Walk at the Dog Park

12/28/2012

I. 1000m Row
10 Squats/10 PVC Rollouts/10 Lunges

II. 25 Push Press (15# DB)
75 Weighted Step ups
50 Push Press
50 Weighted Step ups
75 Push Press
25 Weighted Step ups
Time:14:44

III. Stretch

12/19/2012

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

II. 5 x
50 Double Unders
10 Push Presses (95#)
Time: 21:14

III. Stretch

12/18/2012

I. 8 min AMRAP
500m Row/10 PVC Rollouts/10 Squats

II. 15 minute Snatch build

III. 15 Snatches (55#)
400m Row
15 Snatches
400m Row
15 Snatches

12/17/2012

I. 500m Row
2 x 10 Squats/10 Mt. Climbers/10 PVC Rollouts

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

III. 3 x
 1 minute
O-Bar Rollouts
Plank Hold

12/16/2012

I. 1200m Run

II. 1500m Row
21 Squats/Burpees/Situps
1000m Row
15 Squats/Burpees/Situps
500m Row
9 Squats/Burpees/Situps

III. Unload 2000lbs matting off truck

12/15/2012

I. 2.25 mile Run with Pups

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

III. 24 Reps of
Deadlifts (135#)
Box Jumps
Wall Balls
Push ups
Box Jumps
Wall Balls
Cleans (75#)
Time: 12:15

12/14/2012

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

II. Tabata 20:10 x 8
Ring Rows
Mt. Climbs
Lunges

III. AMRAP 20 minutes
400m ROW then
3 Rounds
5 Ring Rows
10 Push ups
15 Squats

12/13/2012

I. 1000m Row
60 Lunges
40 Sit ups
20 Push ups
40 Sit ups
60 Lunges
500m Row

II. 20:10 x 8
Deadlifts (155#)
Reps = 32

III. Tabata Abs
20:10 x 8
Throw downs
Plank Holds
Leg Lifts

12/11/12

I. 500m Row
10 Squats/10 PVC Rollouts/10 Lunges Steps
II. 5 x 3 Shoulder Press
3 = 45#
3 = 65#
3 = 75#
3 = 85#
3 = 90#

III. 10 - 1
Power Clean lunge left and right (55#)
Burpee lateral bar jump
SDLHP

12/10/2012

I. 750m Row
3 x 10 Squats/10 PVC Rollouts/10 Lunges
500m Row

II. 20:10 x 8
PVC Rollouts
Leg Lifts
Squats

III. AMRAP 15 minutes
5 Ring Rows
7 Push Presses (75#)
9 Knees to Elbow (modified)

12/09/2012

I. AMRAP 8 minutes
250m Row/10 Squats/10 3-ct Mt. Climbers/10 PVC Rollouts/10 Ring Rows

II. Partner WOD
4 rounds
50 Double Unders - Plank hold
40 Sit ups - Lunges
30 KB Swings (16kg) - Mt. Climbers
20 Box Jumps - Hollow rocks

Alternate movements between partner

III. Stretch

12/08/2012

I. 500m Row
3 x 10 Squats

II. 20 reps of each
Wall Balls
Sit ups
Box Jumps
Push ups
Cleans
Double Unders
Thrusters (20# DB)
Ring Rows
OHS (45#)
KB Swings (16kg)
Push Press (65#)
Dips
SDLHP (65#)
Burpees
Back Squats (75#)
GHD Sit ups
Walking Lunges
Deadlifts (75#)
Knees to Elbows
Front Squats (75#)
Time: 35:14


III.  Coffee and a nap

12/7/2012

2000m Row
100 Sit ups

12/6/2012

I. AMRAP 8 minutes
250m Row
10 Squats
10 3 count Mt. Climbers
10 PVC Rollouts
10 Lunges

II. 3 x 10 Back Squats
5 = 45#
10 = 65#
10 = 85#
10 = 85#

III. 21-15-9
Box Jumps
Elevated Push ups
Double Unders
Time: 7:30

12/04/2012

I. 1200m Run
10 PVC Rollouts
10 Squats

II. 5 Front Squats (75#)
25 Pull ups
4 Front Squats
20 Pull ups
3 Front Squats
15 Pull ups
2 Front Squats
10 Pull ups
1 Front Squat
5 Pull ups
Time: 15:00+/-

III. Handstand Skills

12/3/2012

I. 1000m row
3 x
10 PVC rollouts/10 lunges/10push ups/10 squats

II. 5 Rounds
21 Weighted Step ups (25# DB)
15 Push Presses
9 Renegade Rows
Time: 15:00

III. Stretch

12/1/2012

3 Rounds
1000m Row
50 Burpees
50 Box Jumps
400m Run
Time: 51:03