WOD - And Again

Wednesday, April 30, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30

Walking Lunges:
     - 400m

WOD - Green

Tuesday, April 29, 2014

Strength: 6 Rounds
     - 6 strict press
     - 10 pull ups

5 Rounds: not timed
     - 30 push ups
     - 10 toes-to-bar

7 Rounds: not timed
     - 10 pull ups
     - 15 sit ups

WOD - Divided

Monday, April 28, 2014

Run:

     - 6 x 400m sprints in 1:30

     - rest 1:30

Walking Lunges:

     - 400m

WOD - How About

Saturday, April 26, 2014

Strength: bench 5 of 5

4 Rounds: not timed
     - 15 dips
     - 30 push ups
     - 25 flutters
     - 10 pull ups

WOD - Eagle Egg

Thursday, April 24, 2014

Run:
     - 4 x 400m sprints in 1:30
     - rest 1:30

Core:
     - 1 marine (20)

Walking Lunges:
     - 400m

WOD - Sketch Block

Wednesday, April 23, 2014

Strength:
     - strict press 6 x 6
     - 10 pull ups

6 Rounds: not timed
     - 15 dips
     - 25 push ups

21 - 15 - 9 reps for time:
     - pull ups
     - sit ups

WOD - Murphy

Monday, April 21, 2014

1 RFT:
     - 1 mile run
     - 100 pull ups
     - 200 push ups
     - 300 air squats
     - 1 mile run

WOD - Opposite Day

Friday, April 11, 2014

Strength: clean 5 of 5

4 Rounds: with partner
     - 10 KB jerk (35# / 45#)
     - 15 wall ball shots (12#)
     - 20 med ball sit ups with partner (25#)

WOD - Old iPod

Thursday, April 10, 2014

Strength: push press 7 of 5

8 Rounds: not timed
     - 12 pull ups
     - 12 sit ups

10 Rounds: not timed
     - 20 push ups
     - 20 flutters

WOD - Run

Wednesday, April 9, 2014

Run:
     - 2 miles

WOD - New Level

Tuesday, April 8, 2014

Strength: bench 5 of 7

4 RFT:
     - 10 ring dips w/ weight vest (20#)
     - 15 KB swings (45#)
     - 10 sit ups w/ weight (25#)
     - 5 power cleans (95#)

WOD - Piranha

Monday, April 7, 2014

6 RFT:

     - 15 push ups

     - 15 sit ups

1 RFT:

     - 50 push ups

     - 50 double unders

     - 50 push ups

     - 50 double unders

Core:

     - 1 marine (20)

     - 1 min. plank series

WOD - Father Figure

Thursday, April 3, 2014

Strength: bench 5 of 7

6 Rounds: n.t.
     - 20 push ups
     - 10 pull ups

WOD - When the stars...

Wednesday, April 2, 2014

Run:
     - 6 x 400m sprints in 1:30
     - rest 1:30
     OR
     - ruck run 1.5 miles (w/ 15#)

Strength: deadlift
     - 7 - 8 - 9 - 10 - 11 - 12 reps w/ decreasing weight

WOD - SURPRISE!

Tuesday, April 1, 2014

Strength: bench 5 of 7

Pull ups: with two partners

     - 1 - 2 - 3 - 4 - ... - 10 - 11 - 12

     - 5 - 4 - 3 - 2 - 1 slow dead hang