WOD - Predator

Monday, September 30, 2013

Strength: clean and jerk 5 of 5

5 Rounds: not timed
     - 20 air squats
     - 20 sit ups
     - 20 push ups

Important

As of now, from Tuesday up to Friday, Calen and I (Chandler) may be unable to lift due to sickness.  If this is the case MNCC may be leaderless for this week.  Josh can be there if his work allows.  If not and you still wish to workout, please seek us out at school or contact one of us in any way and we would be glad to help design something for you to do.  Sorry for any inconvenience this causes.  Thanks for the support.  Keep getting better.

--- 1/3 of the Leadership
     -- approved by 2/3 of the Oligarchy

EDIT: I (Josh) will be lifting Monday, Wednesday, and Friday. I have work Tuesday and Thursday so those days it will up to those who still want to lift to make it happen.

WOD - Dark Side of the Moon

Friday, September 20, 2013

Strength: clean and jerk 5 of 6

Strength: deadlift 5 of 10

8 Rounds: not timed
     - 6 HSPU
     - 10 walking lunges (per leg)
     - 3 muscle ups

WOD - The Pump

Thursday, September 19, 2013

Strength: bench 5 of 20

5 Rounds with partner: not timed
     - 10 toes-to-bar
     - max double unders
     - One partner does toes-to-bar while the other does d.u.'s


-----------------------------------------And/or------------------------------------------

4 Rounds with partner(s): not timed
     -Vertimax:
          -20 max height jumps
          -20 rapid toe jumps
          -10 one leg jumps (each leg)
     -Rotation of:
          -20 two count mason twists
          -10 burpees
     -One partner doing Vertimax while other tries to get in as many 
      rotations of mason twists and burpees as possible

WOD - Evening Darkness

Wednesday, September 18, 2013

Strength: OHS 5 of 7

“Elizabeth” 21-15-9 reps of:
     - clean (135# / 95#)
     - ring dips

WOD - Junto

Tuesday, September 17, 2013

Strength: strict press 5 of 5

Stamina:
     - 7 x 7 weighted dips (45# / 25#)
     - 10 x 30 push ups with a 30 second break between sets


Sick song

WOD - Dream

Monday, September 16, 2013

5 RFT:
     - 10 deadlift (155# / 115#)
     - 8 HSPU
     - 15 KB swings (45# / 25#)

Core:
     - 3 x 15 toes-to-bar
     - 1 marine (20)

WOD - Push Squared

Thursday, September, 12th, 2013 

2 rounds of 21-15-9 reps of:

     - push jerk (135#/95#)
     - dips

WOD - Solid Stone

Wednesday, September 11, 2013

Strength: front squat

4 RFT:
     - 7 OHS (95# / 85# / 65# / 45#)
     - 10 ring dips

Calen B. - 4:26 (95#)

WOD - Fall Out

Tuesday, September 10, 2013

Strength: bench 5 of 5

“Falkel” AMRAP in 25 min.
     - 8 HSPU
     - 8 box jumps (36" / 24")
     - 10 pull ups

WOD - Thirsty for Glory

Monday, September 9, 2013

Strength: clean 5 of 7

4 Rounds: not timed

     - 10 ring dips

     - 10 KB swings (45# / 35#)

11 rounds: not timed
     - 15 push ups
     - 50 seconds to complete each round

4 rounds: not timed
     - 10 pull ups
     - 1 min. plank

4 rounds: not timed
     - 25 wall touches
     - 10 air squats

WOD - It's like a sauna in here....

Thursday, September 5, 2013

Strength: bench 5 of 5

Run to PC Hill
Do:
     - 50 pushups
     - 50 situps
     - 50 air squats
Run back to high school

Cry

WOD - Physics Sucks

Wednesday, September 4, 2013

Strength: 5 of 5 clean

5 Rounds: not timed
     - 10 pull-ups

     - 20 box jumps

     - 25 push-ups

     - 30 mason twists

WOD - Erratic

Tuesday, September 3, 2013

Strength: bench 5 of 5

Pull ups: 10 x 10

Strength: push press 5 of 5

4 Rounds: not timed
     - 10 barbell walking lunges per leg (95# / 45#)
     - 15 ring rows