Team WODesdays 8/31/11

• 4 rounds teams of 2 or 3
• 
  
• 50 M Prowler Hi Bar push / Then back on Low Bar (210 / 130)
• 500 M run with Sandbags (45 / 25)
• 30 pullups

* note: teams of 3 will have different rep count

"Benchmark - Diane"

21-15-9

deadlift (225 / 155)
HSPU

Monday Rehab 8/29/11

• Warmup
• SWOD
• 
  
• 5 rounds
• 
  
• 10 Hang Cleans (155 / 95)
• 15 Bar Hopping Burpees
• 
  
• Cool Down

Flahsback Friday 8/26/11

SWOD OHS 3-3-3-3-3

Or flashback Friday

Thirsty AMRAP

• 25 Min. AMRAP
• 
  
• 10 KB American Swings (70/44)
• 15 med ball ab mat situps (20/14)
• 30 mountain climbers
• 30 double unders or 100 singles

"Cleans / HSPU / 1500M run"

• SWOD: Deadlift 5-3-3-1

then...

• 5 Squat cleans (205 / 135)
• 20 HSPU
• 1500M run
• 20 HSPU
• 5 Squat cleans (205 / 135)

Benchmark Air Force WOD

 * 15 Min Skill work

*then...

• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

*Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Monday Rehab 8/22/11

• 7 rounds
• 
  
• 2 Tire Flips
• 7 tire jumps
• 10 Pullups

Flashback fridays 08/19/11

• SWOD: Deadlifts 5-3-3-1-1 (to find 1RM)
• 
  
• or FlashBack Friday

Thirsty Thursday (8/18/11)

• 5 rounds
• 
  
• 10 Sumo DLHP (135 / 85)
• 15 Floor Press (same weight)
• 15 Pullups

Push Press / T2B / Air Squats

• SWOD: Shoulder Press 5-3-3-1
• then...

• AMRAP 17 minutes
• 8 Push Press (115 / 75)
• 14 toes to bars
• 20 air squats

Helen w/ 500 M (Benchmark Tuesday)

• 15 min. skill practice (kipping, butterfly, muscle up, etc)
• 
  
• then...
• 3 rounds
• 
  
• 500 meter run
• 21 KB American Swings (53/35)
• 12 Pull-ups

"Squats + Chipper Pyramid (REHAB!)"

• SWOD: front squat 5-3-3-1
• 
  
•  then...
• 
  
• 10 power cleans (205 / 135)
• 20 burpees
• 30 KB goblet squats (70 / 44)
• 40 mountain climbers
• 50 ab mat situps
• 40 mountain climbers
• 30 KB goblet squats (70 / 44)
• 20 burpees
• 10 power cleans (205 / 135)

Flashback fridays 08/12/11

 - SWOD: PUSH PRESS 5-3-3-1-1... until 1RM (one rep max) is reach

 - Or Flashback Friday!

"Big Ron"

- happy birthday Ron!

- 10 minute double under or pull ups practice

- 10 rounds 1 minute on, 1 minute break

- 100m sprints then as many front squats (225 / 150) as possible within that minute

Run Forest RUN

• Shoulder Warmup
• 
  
•  Floor Press
•  5-5-5-5-5
• 
  
•  then...
• 
  
• 
  
• 2 rounds of:
• 30 pushups
• 30 dips or 15 ring dips
• 
  
• 1500 M run
• 
  
• 2 rounds of:
• 30 pushups
• 30 dips or 15 ring dips

Benchmark Tuesday (ROY)

Five rounds

 - 15 Deadlift (225 / 145)
 - 20 Box jumps (24" / 18")
 - 25 Pull-ups

"Monday Rehab!" 8/8/2011

SWOD: power clean (20 min to find max)
           **** warmup with light power cleans then build up. take 2 min break in between sets with high loads (very important)!***

 - then...

 - 15 min AMRAP

 - 5 Thrusters (125 / 85)
 - 10 V-ups
 - 20 russian twists (45 / 25)

 - Cool Down: 3x plank hold for 1 minute

"Charlie!"

HAPPY BIRTHDAY CHARLIE!

- Floor press 5-3-3-1

- Or flashback Friday

OHS / burpees / box jumps

 - Back Squat 5-3-3-1

 - then pyramid of...

 - 5,6,7,8,9,8,7,6,5

 - reps of each:

 - OHS (115 / 75)
 - bar hopping burpees
 - box jumps

Team WODesdays 8/03/2011

 - warmup: 10 minute double under work


 - AMRAP 20 Min

 - 10 Power Cleans (185 / 120)
 - 40 mountain climbers (20 each)
 - band sprints x2 each

* numbers are in teams of 2

Deadlifting Karen

- Deadlift 5-3-3-1

 - then...

 - Karen

150 Wall Ball Shots for time (men Rx is 20# med ball and 10 foot mark / women Rx is 14# med ball and 9 foot mark)

"the GUZ WOD"

** Happy belated BDAY WOD to D-Guz!


 - 750 M run

 - then immediately 2 rounds

 - 26 pullups
 - 26 KB American Swings (70 / 44)
 - 26 pushups
 - 26 air squats

 - 750 M run