WOD - Spawn of Hell

July 31, 2013

PM: 7:00 Buford

Baseline:
     - Box breathing
     - 3 rounds: not timed
          - 10 air squat
          - 10 clapping push ups
          - 10 pull ups

Strength: front squats 5 of 8

Stamina: chipper, not timed
     - 30 front squats (135# - 165#) / (95# - 135#)
     - 100 x 4-count mtn. climbers
     - 40 OHS (95# / 75# / 45#)

Work Capacity: 7 RFT
     - 21 double unders
     - 7 chest to bar (normal pull ups)
     - 7 power snatch (95# / 65#)
     - 7 HSPU

Durability:
     - 50 sit ups
     - 50 mason twists
     - stretch

WOD - Undesirable

July 30, 2013

AM: 8:00 High School

Strength: bench

metcon, stamina

----------

PM: ????

WODs - Ben Smith & The Unknown

July 29, 2013

AM

5 rounds: not timed
     - 10 deadlift (135#)
     - 5 HSPU
     - 30 double unders
     - 5 bar muscle ups

Pull ups: 10 rounds of max #

----------

PM: 6:00 Buford

baseline, strength, metcon, and core

WOD - King Kong II

July 25, 2013

Strength: bench 5 of 5

Strength: OHS 5 of 5

King Kong: 2 RFT
     - 1 deadlift (255# / 225#)
     - 2 muscle up
     - 3 clean (155# / 135#)
     - 4 HSPU

WOD - Ball of Fun

July 24, 2013

Baseline: 2 rounds, not timed
     - 20 wall ball thrusters
     - 20 wall ball sit ups
     - 20 wall ball cleans

Strength: push press 5 of 5

Stamina: 35 x push press (85#)

WOD - Housemaid

July 23, 2013

AM: 8:00 High School

Strength: bench

Strength: cleans

WOD - Lifting

Wednesday, July 17, 2013

PM:  8 o'clock at Calen's House

Thursday, July 18, 2013

AM: 8 o'clock at PCHS
PM: TBD

WODs - Stirrup & Evergreen

July 10, 2013

AM: Anywhere

Cardio:
     - bike something crazy

----------

PM: 8:00 Pinebrook park

Baseline:
     - box breathing and stretch
     - run 400m
     -  30 push ups,
     -  run 400m
     -  15 push press + 15x push jerk (85# / 45#)

Strength: Push press
     - 75% x 5 reps
     - 85% x 3 reps
     - 95% x 1+ reps

Stamina: Chipper, not timed
     - 60 push press (95#-115#/65#-85#)
     - 30 pull ups
     - 200m prisoner walk

Work Capacity: 5 rounds, not timed
     - 50 double unders
     - 100m KB farmers carry (70# / 45#)
     - 25 burpees
     - 200m run

WOD- Fun Five

AM: Wherever you can

5 Rounds:
    -10 Dips
    -10 Pull ups
    -10 Weighted sit ups (25#/5#)
    -10 Push ups
    -20 Air squats

+5 reps of Bench for more fun