- SWOD then...
- 4 rounds
- 200 M run
- 30 KB sumo DLHP (70/53)
- 30 pushups
Thursday, January 31, 2013
Wednesday, January 30, 2013
1/31/13
- SWOD then...
- AMRAP 10 min
- 5 Deadlift (275/165)
- 7 K2E (knees to elbows)
- 20 double unders / jumping jacks
- 3 min rest
- 2 x 800M sprints for time
Tuesday, January 29, 2013
Sunday, January 27, 2013
1/28/13 - I AM NOW games WOD 5
- SWOD then...
- 30 Pullups
- 100 M run
- 30 Power Cleans (135/95)
- 100 M run
- 20 T2B
- 100 M run
- 20 box jumps
- 100 M run
- 10 Thrusters (135/95)
- 100 M run
- 50 M bear crawl
Friday, January 25, 2013
Closed for Broward Cup and I AM NOW games
Saturday January 26th, we are closed for I AM NOW GAMES & BROWARD CUP
Thursday, January 24, 2013
1/25/13
- SWOD then...
- 5 rounds
- 50 Russian Twists (45/25)
- 20 Single Arm KB Push Press (53/35) (10 per arm)
- 3 muscle ups / 15 ring dips / 45 box dips
- 20 double unders / jumping jacks
Wednesday, January 23, 2013
1/24/13
- SWOD then...
- Teams of 2-3
- 12 Min AMRAP
- 50 M Prowler Push high bar (180/100)
- 30 Burpees (45 for teams of 3)
- 10/15 Sumo DLHP (70/53)
- cool down: core work of choice
Tuesday, January 22, 2013
Monday, January 21, 2013
Sunday, January 20, 2013
1/21/13 - DT (benchmark)
- SWOD
- then...
- 5 rounds of:
- 12 Deadlift (155/95)
- 9 Hang power clean (same)
- 6 Push jerk (same)
Thursday, January 17, 2013
1/18/13
- SWOD then...
- 4 rounds
- 10 Ring Dips / 30 box dips
- 25 KB Russian Swings (70/53)
- 50 M OH lunges (45/25)
Wednesday, January 16, 2013
Tuesday, January 15, 2013
Monday, January 14, 2013
1/15/13
- SWOD then...
- 6 rounds
- 10 KB Snatches (53/35)(5/arm)
- 10 Med Ball Situps (20/14)
- 6 Bar MU's / 12 C2B pullups
Sunday, January 13, 2013
1/14/13 - Air Force WOD (Benchmark)
- SWOD 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.
Friday, January 11, 2013
Wednesday, January 9, 2013
1/10/13
- SWOD then...
- 7 Min AMRAP
- 5 deadlifts (275/165)
- 50 double unders / 50 jumping jacks
- rest 5 min
- 7 min AMRAP
- 7 burpees
- 7 toes to bars
Tuesday, January 8, 2013
Monday, January 7, 2013
1/8/13
- SWOD then...
- 15 Min AMRAP
- 2 Pwr Snatches + 4 OHS (135/95)
- 10 Box Jumps
- 10 Pushups
- cool down: 1 min plank hold with 1 min break x4
Sunday, January 6, 2013
1/7/13
- SWOD then...
- 1000 M Row / run
- 40 Alternating Pistols / 40 Goblet Squats (70/53)
- 20 Hang Clean (185/105)
Saturday, January 5, 2013
1/5/13 - Saturday Team Fun
- 5 rounds
- Teams 2-3
- 50 M front rack lunges (95/65)
- 20 Thrusters
- 400 M run
- **Teams of 3 will have more reps/work per team to compensate**
Thursday, January 3, 2013
Wednesday, January 2, 2013
1/3/13 - Elizabeth + 7 Min AMRAP
- SWOD then...
- 21-15-9
- Power Cleans (135/95)
- Ring Dips / 3x for box dips
- 5 min rest
- 7 min AMRAP
- 5 Push Jerk (135/95)
- 10 C2B pullups