WOD - Not Wasted

Friday, May 30, 2014

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

7 Rounds: not timed
     - 30 push ups
     - 30 air squats
     - 20 leg levers

WOD - Bad Day to Die

Thursday, May 29, 2014

Strength: strict press 5 x 7

5 Rounds: not timed
     - 10 pull ups
     - 20 sit ups

Core:
     - 1 marine (20)
     - 2 min. plank

WOD - Double the Fun

Tuesday, May 27, 2014

Strength: bench 5 x 5

10 Rounds for time:
     - 10 pull ups
     - 20 push ups

Calen B. - 29:54
Rob W. - 36:19

WOD - Consideration

Thursday, May 22, 2014

Strength: bench 5 x 5

20 Rounds: not timed
     - 10 push ups
     - 5 pull ups

WOD - I'm Back

Wednesday, May 21, 2014

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

Walking Lunges:
     - 400m

WOD - Work then Work

Tuesday, May 20, 2014

Strength: strict press 5 of 7

Push ups:
     - 5 of 20

21 - 15 - 9 reps for time:
     - pull ups
     - ring dips

Calen B. - 6:49

WOD - Arms of Tar

Monday, May 19, 2014

Strength: deadlift 4 x 30

Core:
     - 50 flutters
     - 50 bicycles
     - 50 masons
     - 25 sit ups
     - 25 scissors
     - 50 pengis
     - 2 min. plank

WOD - Forever Alone

Tuesday, May 13, 2014

Strength: strict press 5 of 8

7 Rounds: not timed
     - 10 pull ups
     - 10 KB swings (55# / 35#)
     - 20 push ups

WOD - Omar

Friday, May 9, 2014

Strength: bench 5 x 5

1 Round: not timed
     - 10 pull ups
     - 20 push ups
     - 10 pull ups
     - 15 clap push ups
     - 10 pull ups
     - 10 diamond push ups
     - 10 pull ups
     - 20 push ups
     - 10 pull ups
     - 20 wide push ups
     - 10 pull ups
     - 1 min. max push ups

WOD - Undefined

Tuesday, May 7, 2014

Strength: strict press 5 of 8

21 - 15 - 9 reps for time:

     - pull ups

     - sit ups

Calen B. - 4:30

5 RFT:

     - 10 pull ups

     - 10 ring dips

Calen B. - 6:58

WOD - Brolic Bros Republic

Monday, May 5, 2014

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

Calen B. - 56:55
Josh B. - 1 hr 15 min.
Sophie R. - 1 hr 33 min.

WOD - Ideal

Friday, May 2, 2014

Strength: power clean 5 x 5

5 RFT:
     - 8 dealift (185#/135#)
     - 10 burpees

Vertimax: 2 rounds
     - 5 x 10 jumps

WOD - Operation Recall

Thursday, May 1, 2014

Strength: weight pull ups 5 x 5

Samurai: 3 rounds, not timed
     - 20 pull ups
     - 1 min. of push ups

Calen B. - pull ups: 20, 12-4-4, 14-4-2
                 push ups: 42, 42, 38

21-15-9 reps for time:
     - HSPU
     - KB swings (55#/35#)

Calen B. - 9:40

5 RFT:
     - 15 pull ups
     - 25 push ups

Calen B. - 15:51