WOD - Empire of the Sun

Friday, August 30, 2013

Strength: bench 5 of 5

Muscle ups: 8 of 4

Core:
     - 1 marine (25)

WOD - Never the Same

Thursday, August 29, 2013

Strength: deadlift 5 of 5 OR 5 of 10

4 Rounds: not timed

     - 10 KB clean and jerk (45# / 35#)

     - 10 box jumps (36" / 24")

Stamina: chipper
     - 200 push ups
     - 200 sit ups

WOD - Rocky Shore

Wednesday, August, 28, 2013

Strength: push press 5 of 10

4 RFT:
     - 5 HSPU
     - 10 ring dips
     - 15 toes to bar
     - 20 deficit push ups (hand on 25# plates)

WOD - Baby Maker

Tuesday, August 27, 2013

Strength: OHS 5 of 10 OR bench 5 of 5

1 RFT:
     - 50x Barbell thruster
     - 25x Chest to bar pull ups
     - 40x Barbell thruster
     - 20x Chest to bar pull ups
     - 30x Barbell thruster
     - 15x Chest to bar pull ups
     - 20x barbell thruster
     - 10x Chest to bar pull ups
     - 10x barbell thruster
     - 5x Chest to bar pull ups

Core:
     - 1 marine (20)

WOD - Archaic First Nation

August 23, 2013

PM: 3:30 Buford

Strength: bench 5 of 5

Movements:

Pull ups

Push ups

Sprints

Medicine ball carries
KB swings

WOD - HALFWAY

August 22, 2013

Warm up:
     - jog until blood is moving
     - stretch
     - Burgener warm up

Strength: cleans 6 of 5 unbroken

4 RFT:
     - 7 OHS (95# / 85# / 65#)
     - 7 muscle ups

Core:
     - 1 marine (20)

WOD - A New Trend

August 10, 2013

PM: 7:00 Robinson

Warm up: 3 rounds n.t.
     - 7 burpees
     - 7 knees to elbows
     - 10 sit ups

Strength (optional): bench 5 of 5

Metcon: 5 RFT
     - Run 400 meters
     - 30 box jumps
     - 30 wall ball shots

AND/OR

Heather: 10 RFT
     - 3 HSPU
     - 8 toes to bar
     - 5 pull ups

WOD - Yolo Swag Win.

July 7, 2013

PM: 3:00 High School

Strength: bench press

21-15-9 reps: not timed
     - ring dips
     - KB swings (45# / 35#)

5 rounds: not timed
     - 5 HSPU
     - 15 wall ball shots

Strength: OHS

Cardio: 6 rounds, not timed
     - run 100m
     - 10 burpess

WOD - World War Z

July 6, 2013

Strength: strict press
     - find 1RM
     - 5 of 5 @ 75% 1RM

5 Rounds: not timed
     - 3 strict press @ 90%
     - 10 push press (75# / 65#)

5 RFT:
     - 15 hang power cleans (95# / 65#)
     - 15 burpees
     - 15 pull ups

WOD - Village of Turmoil

August 3, 2013

Baseline: 3 rounds, n.t.

     - 5 pull ups

     - 10 air squats

     - 5 dips

Barbara: 5 RFT

     - 20 pull ups

     - 30 push ups

     - 40 sit ups

     - 50 airsquats

Strength: clean 3 of 10 unbroken

Stamina:

     - 30 power snatch (85# / 65#)

     - 75 ring dips

     - 10 clean (135# / 95#)