WOD - To be titled

July 1st, 2013

Am: Ecker hill pool @ 6:30
     - 1 mile swim

Hero WOD - Murph

Wednesday, June 26, 2013

PM: Boone 7:20

Hero WOD - Murph
     - 1 mile
     - 100 pull ups
     - 200 pushups
     - 300 air squats
     - 1 mile

WOD - Lifts

Tuesday, June 25, 2013

AM: School 8:00

Strength: snatch
     - 5x @ 45#
     - 5x @ 65#
     - 5x @ 85#
     - 4x @ 95#

Strength: power cleans
     - 10x @ 95#
     - 8x @ 115#
     - 6x @ 135#
     - 4x @ 155#
     - 2x @ 175#

Strength: bench
      - 5x @ 135#
      - 4x @ 155#
      - 3x @ 165#
      - 2x @ 175#
      - 1x @ 185#
      - 1x @ 190#

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PM: Buford 7:30

WOD - Fury & Snowyriver

Monday, June 24, 2013

AM: Buford 9:00

Baseline: 3 rounds
     - 5 front squat (45#)
     - 5 push press (45#)
     - 5 thrusters (45#)
     - 5 pull ups

Strength: bench
     - 75% x 5
     - 80% x 5
     - 85% x 5+

3 Rounds: not timed
     - 30 DB thrusters (35# / 25#)
     - 20 KB swings (55# / 35#)
     - 10 pull ups
     - 30 sit ups

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PM: Boone 7:00

Strength: cleans

WODs - Bread & Lynx

Friday, June 21, 2013

AM: Ecker Pool 6:45

Cardio:
     - swimming workout

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PM: Boone 7:00

1 RFPT:
     - 10 thrusters (85# / 65#)
     - 15 pull up burpees
     - 20 thrusters (85# / 65#)
     - 25 pull up burpees
     - 30 thrusters (85# / 65#)
     - 35 pull up burpees

WODs - Iron Socks & Chelsea

Thursday, June 20, 2013

AM: High School 8:00

Strength: OHS

Strength:
     - practice muscle ups

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PM: Boone 8:00

30 rounds: every minute on the minute
     - 5 pull ups
     - 10 push ups
     - 15 air squats

Stamina: chipper
     - dumbell snatches (25#)
     - 40 deadlift (135# / 95#)
     - 5 push up descents

WOD - Harbor Seal

Wednesday, June 19, 2013

Baseline/Warm up: 3 Rounds, not timed
     - 10 push ups
     - 10 KB push
     - 10 leg levers

1 RFT:
     - 100 double unders
     - 10 KB swings (35# / 55#)
     - 75 double unders
     - 20 KB swings (35# / 55#)
     - 50 double unders
     - 30 KB swings (35# / 55#)
     - 25 double unders
     - 40 KB swings (35# / 55#)

Strength: b-bench
     - 5 @ 60% max
     - 5 @ 65% max
     - 5+ @ 70% max

Chipper:
     - 40 b-bench (95# / 135#)

WOD - Cascade

Monday, June 17, 2013

AM: Ecker pool 6:30

Cardio:
     - swim 250m
     - swim 6 lengths with varied styles, every 2 lengths do 10 push ups

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PM: Boone at 4:00

21-15-9 RFT:
     - deadlift 200# / 135#
     - box jumps

WOD - Simon

Friday, June 14, 2013

AM: 7:00 Ecker pool

Cardio:
     - swimming workout

Active Recovery

Thursday, June 13, 2013

Allow yourself to recover.
     - Sleep
     - Eat
     - Do something active

WODs - Bike & Confound

Wednesday, June 12, 2013

AM: 7:30 Buford

Cardio:
     - mountain bike 4 miles

----------

PM: 4:30 Buford

Strength: b-bench

4 rounds: not timed
     - 5 HSPU
     - 20 max jumps / 15 burpee max jumps
     - 25 sit ups
     - 10 close grip pull ups

WODs - Lost & Slaughter House

Tuesday, June 11, 2013

AM: 8:00 High School

Strength: push jerk

Cardio:
     - trail run (roughly 3 miles)

----------

PM: 7:30 Buford

Cardio:
     - neighborhood hill runs (roughly 1.5 miles)

WODs - Dive & Rumble

Monday, June 10, 2013

AM: 6:30 Ecker pool

Cardio:
     - swimming workout (16+ lengths of varied styles)

---------


PM: 4:00 Boone

Strength: OHS

5 Rounds: not timed
     - 30 air squats
     - 15 push ups
     - 10 weighted air squat thrusters (22#)
     - 22 pull ups

Cardio:
     - Jujitsu roll 2 min.

WOD - No Hesitation

Saturday, June 8, 2013

Warm up:
     - run 1/2 mile

Strength:
     - practice olympic lifts
          - OHS
          - snatch

WODs - Break & Breathless

Friday, June 7, 2013 First day of SUMMER

AM: 8:00 - 9:00 Boone

Cardio:
     - neighborhood hill run (roughly 1.5 miles)

----------

PM: 5:00 Buford

5 Rounds: not timed
     - 30 push ups
     - 40 sit ups
     - 50 air squats
     - 2 min. rest

WOD - Juxta

Tuesday, June 4, 2013 Red Day

Strength: front squat 5 of 8

***more to be announced***

WOD - Benching

Monday, June 3, 2013 White Day

Strength: 3 of 4 BW bench

Strength: rep till burnout, start high weight with chains drop ten pounds until only bar and chains remain