25-20-15-10-5:
Wall Balls
Gut Busters
Pull Ups
KB Swings (35/50)
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1.22.2010
1.21.2010
Bunch of Jerks
5 Rounds for Time: (At Wagner)
2 Suicide Runs
15 Split Jerks 65/95
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2 Suicide Runs
15 Split Jerks 65/95
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1.20.2010
Chip Chip
25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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1.19.2010
San Diego
20 minutes continuous of the following:
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
1.18.2010
Happy Monday
4 Rounds for Time:
10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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1.15.2010
Friday Push
Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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1.14.2010
T-$$$$
At Wegner
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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1.13.2010
Donald
10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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1.11.2010
1.08.2010
WOD
400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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1.07.2010
Half Man-Half Woman
4 Rounds for Time
200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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1.06.2010
Croc of...
5 Rounds:
10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)
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10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)
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1.05.2010
Okie Dokie
3 Rounds for Time:
400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#
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400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#
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1.04.2010
New Years Resolution
400M Run
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M
Run Post time to comments...
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M
Run Post time to comments...
12.30.2009
12 Days of Christmas
12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run
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11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run
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12.23.2009
Core Thirty
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
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Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
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12.22.2009
12.21.2009
12.18.2009
12.16.2009
Semper Fi
5-15-25
to
25-15-5
to
5-15-25
Hang Power Cleans 65/95#
Pushups
Wall Balls 14/20# (all to 10' target)
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to
25-15-5
to
5-15-25
Hang Power Cleans 65/95#
Pushups
Wall Balls 14/20# (all to 10' target)
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