Recovery Day (optional)

September 29, 2012 (Saturday)

Run 2-6 miles

Or...

Bike 5-15 miles

Or...

Hike for 1 hour 

Josh B.  biked 12 miles

The point of this day is to keep your body active after a week of hard workouts or even just one hard work out. It's important to let your muscles rest and recover but also to keep up your training. 

WOD- Elevation

WOD- September 28, 2012

-Strength: Deadlift 5 of 5

-Metcon: 5 RFT
     -10 box jumps
     -8 pull ups
     -20 double unders (or 40 regular unders)

Calen B. 20:04 (20 du)
Chandler W. 19:20 (50 unders, 1 w/ 20 du)
Josh B. 9:28 (40 unders)
Carter 11:30 (40 unders)
Anders N. 10:30 (40 unders)
Matt S. 10:00 (2 rounds, 40 unders)
Brea W. 20:04 (part load)

-Abs:
     -1 marine (20)
     -1 min. plank

-Run:
     -1 mile

Calen B. 7:04
Chandler W. 7:01
Josh B. 7:00

WOD- Optional

WOD- September 27, 2012
-optional-

-Strength: Barbell Bench 5 rounds of 5 at 80% of 1 RM

-Metcon: 4 RFT
     -4 turkish get ups (per arm) (20lb.)
     -8 double unders
     -10 push ups
     -4 pistol squats
Calen B. 15:12

-Run: 4 RFT
     -100 meter sprints w/ time ran rest
Calen B. 2:19
Josh B. 1:59

WOD- Brief

WOD- September 26, 2012
-Metcon (metabolic conditioning): 5-7-9-10-9-7-5 pyramid
     -push ups (+5)
     -pull ups
     -air squats (+20)
Calen B. 13:12
Chandler W. 14:45
Josh B. 10:38
-Abs:
     -1 marine (20)
          -crunches
          -sit ups
          -90-degree angle crunches
          -side crunches (right and left)
          -scissor kicks
          -flutter kicks
          -heals to heavens
Or run 5K (race pace)
Josh 23:44

WOD - Pyramid

WOD- September 25, 2012

Build:
Bench Press
10 reps of 55Lbs, 65Lbs, 75Lbs, 85Lbs, 95Lbs, 105Lbs,
5 reps of 115lbs, 120Lbs

Maintain/Tone:
Pyramid 2-3-4-5-6-5-4-3-2 RFT

Pull-ups
Pushups (+5)
Dips
Reverse Pushups (+5)

Josh 15:59

Core:
25 Sit ups
22 Reacher
30 Crunches
15 Heels to the heavens

WOD - Day 1

WOD - September 19, 2012

10 Rounds for Time

100 Meter Sprint
3 Weighted Pull-ups
5 Normal Pull-ups
7 Dips
9 Push-ups

Calen B. 34min

Josh B. 38min

Chandler W. 40 min