WOD 08/19/13

soda
Warmup:
3 Rounds
5 Inch worms
10 PVC Pass through
10 PVC OHS
10 Ring rows
10 Sit-ups

Pre-WOD (Skills/Strength):
Snatch Warm-up Drills

WOD:
21-15-9
Snatch (95/65)
Toes to Bar

Post-WOD (Challenge/Cool-down):
800m jog as a group
Stretching.

WOD 8/16/2013

lift
Warmup up:
20 Burpees
3 Rounds
10 Jumping pull-ups
30 sec Wall sits
10 High plank shoulder rotations (in each direction)

WOD:
Jason
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

100 Squats
5 Muscle-ups*
75 Squats
10 Muscle-ups*
50 Squats
15 Muscle-ups*
25 Squats
20 Muscle-ups*

*1 chest to bar pull up + 1 dip = 1 muscle up

WOD 08/15/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
5×5 SLDL
5×5 GHD

WOD: 6 RDS

200m Run
5 Bench Press
5 Hammer Curls (LT/RT)
5 Push Presses
5 Ring Push-ups
5 Static Rows
5 Tricep Kick-backs

Post-WOD (Challenge/Cool-down):
3min Plank Hold
Stretching.

WOD 08/14/13

feel-the-burn

BOOTCAMP WILL BE OUTSIDE TODAY. DRINK YOUR WATER PRE WORKOUT.

Warmup:
800m Run
3 Rounds
20 MTN climbers
20 Sit-ups
10 Burpees

Pre-WOD (Skills/Strength):
10 minutes
Work on hand stand push ups (HSPU)

WOD: Running with stuff
Runs are fast as you can.

Run 400m with Med Ball
50 site-ups
Run 400m with Med Ball
40 jumping jacks
Run 400m with Med Ball
30 jumping lunges (15 a leg)
Run 400m with Med Ball
20 Wall balls
Run 400m with Med Ball
10 Burpees
Run 400m with Med Ball

Post-WOD (Challenge/Cool-down):
4 lengths of Farmer Carry (GO HEAVY) – Inside
Stretching.

WOD 08/13/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Barbell warm-up and sequence practice

WOD: BEAR COMPLEX
Following is one sequence. 7 sequences in a 1 round. Will do 5 rounds in total.
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press

Increase load each round with heaviest load on 5th round.
Try not to drop barbell until finishing a full round or sequence.

Post-WOD (Challenge/Cool-down):
400m jog
Stretching.

WOD 08/12/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Agility work

WOD:
CASH IN: 400m Run
2 Rounds
2 Length Walking Lunges with plate
25 Sit-ups with med ball
50 Squats with plate
25 Push-ups
CASH OUT: 400m Run

Post-WOD (Challenge/Cool-down):
400m jog
Stretching.

WOD 08/09/13

Warmup:
5mins of Jump Rope
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Pre-WOD (Skills/Strength):
5×3 Deadlift

WOD:
Cash In: 400m Run
21-15-9
Deadlift (BW)
Box Jumps (24/20)
Cash Out: 400m Run

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 08/08/13

Warmup:
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
20 Walking Lunges
20 Mtn Climbers
20 Sit-ups
20 Superman Pulse
10 Pass Throughs
10 Push-ups
10 Scorpions (5 each side)
10 Pull-ups
2mins of Cardio (Run, Row, Bike, Jumping Jacks, etc)
Stretching; Samson Twists, Cobra, etc. as time permits.

Pre-WOD (Skills/Strength):
Agility work

WOD: Girls vs Guys
4 Quarters – Each quarter 5mins. 2mins Rest between quarters.

1st Quarter:
25 squats = 2 pts
10 pull-ups = 1pt
1 length walking lunge = 1 pt

2nd Quarter:
25 push-ups = 2 pts
10 pistols = 1pt
1 length walking lunge with plate (35/25) = 1 pt

3rd Quarter:
30 sit-ups = 2 pts
200m run + 5 push-ups = 1pt
1 length walking lunge = 1 pt

4th Quarter:
25 burpees = 2 pts
1 length bear crawl = 1pt
1 length walking lunge with plate (35/25) = 2 pt

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 8/7/2013

i work out

Please be on time or early today. We will start the group warm up at 12:10 sharp!!!!!!

Warm Up:
Athletes choice
then
Group warmup

WOD:
OTM for 20 minutes
On the evens: 3 Clean & Jerk at 70-75% of 1RM
On the odds: 10 Burpees

rest as needed then for time:
1 Mile run

rest as needed:
In teams of 2 do 28 pull-ups EACH. While 1 person is doing pull-ups the other person is doing air squats.