June 28, 2010

TWO-A-DAY
AM WOD
Air Assault PT

PM WOD
5 RFT:
Overhead walking lunge 50 ft (45# barbell)
21 Burpees

June 27, 2010

WOD
2000m row
50 Wallball shots
1000m row
35 Wallball shots
500m row
20 Wallball shots

June 26, 2010

WOD
Row 500m
30 Bench press (Rx'd is body weight)
Row 1000m
20 Bench press
Row 2000m
10 Bench press

AM Oly WOD
1. 3 Pos Clean 5x3 (s1,2 @75%, s3,4,5 @ 80%)
2. Rack Jerks 5x3 (s1,2 @75%, s3,4,5 @ 80%)
3. Clean pulls 5x3 (s2,1 @ 95%, s3,4,5 @100%)
4. RDL 5x7 (@90%)
5. Box Jumps 3x5

June 14, 2010

AM Oly WOD
Warmup;
100ft Walking lunges
3 rds of Cindy

1. PS+HSS+Sn 5x3 (S1,2,5 @ 70%, s3,4 @75%)
2. Sn bal 5x3 (s1,2 @75%, s3,4,5 @ 80%)
3. Back squat 5x5 (@80%)
4. Clean shrugs 5x5 (@120%)
5. Back ext 15, 12, 10
6. Hanging leg raise 3x10
7. Pulups 3x10

PM Running WOD
4x300m run (all out sprints, 5 min recoveries)

June 12, 2010

AM Oly WOD
1. Snatch 2,2,1,1,1,1 (70%, 75%, 80%, 85%, 80%, 85%)
2. C&J 2,2,1,1,1,1 (70%, 75%, 80%, 85%, 80%, 85%)
3. Front squat 8, 8, 7, 7, 6 (s1&2 @ 70%; s3-5 @ 75%)
4. Snatch shrugs 5x8 (@115% of 1RM Snatch)
5. Back Extension 15, 12, 10
6. Hanging leg raise 3x10

9AM CLASS WOD
550m run
12 Bear Complexes (75#/55#)
175m run
12 Curtis P's (75#/55#)
175m run
12 Bear Complexes (75#/55#)
550m run

Results:
Chely 14:52 (Rx'd)
Adam 16:41 (Rx'd)
Josh 17:09 (Rx'd)
Adrian 17:27 (Rx'd)
Dennis 19:00 (Rx'd)
Albert 18:04 (Sc'd)

June 11, 2010

AM WOD
2 mile light run

June 10, 2010

AM WOD
1. Snatch 6x3 (s1&2 @70%, s3-6 @75%)
2. PC+HSC+Cln 5x3 (sl&2 @65%, s3-5 @70%)
3. Back squat 8, 8, 6, 6, 5 (@70%)
4. Sn pull 5x6 (@90%)
5. Box jumps 3x5 (30"/24")
6. Strict pullups 2x10

June 9, 2010

AM WOD
Run 2x 200m+400m+600m [1:1 work:rest ratio]

Rest 5 mins then...

8 min AMRAP
5 KB swings
5 Goblet squats
5 Clapping pushups

PM WOD
9 RFT:
6 Burpees
3 Hang power clean (155#/105#)

James crushed it! 4:45...Can you beat it?!

June 8, 2010

AM WOD
1. 3 Position Clean: 6x3 (s1&2 @70%, s3-6 @75%)
2. Rack Jerks: 5x3 (s1&2 @70%, s3-5 @75%)
3. Clean Pulls: 5x5 (s1&2 @90%, s3-5 @95%)
4. RDL (aka Good Morning): 5x8
5. Situps 2x25
6. Box Jumps 3x5 (30"/24")

June 7, 2010

HAPPY BIRTHDAY JEREMY!

AM WOD
1. PS+ HSS+Sn 5x3 (Set 1&2 @ 65%, Set 3-5 @ 70%)
2. Sn bal 5x3 (s1&2@70%, s3-5 @ 75%)
3. Back squat 8,8,6,6,5 (@75%)
4. Clean shrugs 5x5 (@115%)
5. Back ext 3x10
6. Situps 2x25
7. Pull ups 1x10