07-28-11

run 5 k

then

21-15-9 rep rounds of:

front squat 115 lb

push press 115 lb

ring dips

toes to bar

07-27-11

for time complete:

75 sit-ups

25 push-ups

800 m run

50 sit-ups

50 push-ups

1600 m run

25 sit-ups

75 push-ups

07-25-11

50 mile bike ride

3 sets of 10 of the following:

one arm db chest press 65 lb

one arm overhead tricep press 30 lb

db chest fly hands pronated 30 lb

one arm db tricep kick back 30 lb

15 leg raises.

07-23-11

wod:

wearing a 20 lb vest complete the following for time:

75 thrusters 75 lb

75 push press 75 lb

75 air squat

rest

10X 50 yard sprints

rest until recovered between sprints, max effort on sprints

07-20-11

wod:

10 rounds for time:

bench press 95 lb 25 reps

250m row

25 ab mat sit-ups

07-19-11

run 3 miles

then, complete for time:

50 scissor jumps

10 rounds

5 chest to bar pull-ups

10 walking lunge steps 40 lb db each hand

5 strict shoulder press 40 lb db

finish 50 scissor jumps

main site wod

21-18-15-12-9-6-3 rep rounds of:
pull-ups
hs push-ups

*form is strict for both; no kipping on pull-ups-all the way up and all the way down. nose to floor on hs push-ups

unbroken + bonus

"unbroken"

5 round for time:

21 wall ball shots 20 lb ball

21 kb swings 1.5 pood

21 calorie row

21 double unders

each movement must be unbroken or you have to start that movement over before continuing.

rest

bonus:

5 rounds for time:

800 m run

10 burpees touch 18 " above reach

5 push jerk 135 lb

07-15-11

wod:

30-25-20-15-10 rep rounds for time:

power clean 95 lb

back squat 95 lb

ring rows

ghd hip/back extension

butterfly sit-up (soles of feet together)

July 12 wod modified

3 rounds for time of:
5 x thruster plus 1, 30 lb db
10 x GHD sit-ups
5 x thruster plus 1, 55 lb db
10 x ab rollers (full extension from on knees)

tire flip

4 rounds for time of:
5 x tire flips
5 x tire jump sequences
25 x elevated push-ups

*after flipping tire, stand in tire and do jump sequence. One jump sequence consists of jumping forward out of tire, jumping backwards back into center of tire, jumping backwards out of tire, jumping forwards back into center of tire, then jumping out of tire to the right then jumping left back into center of tire then jumping left out of tire then right back into the center of the tire. That is one sequence. All jumps need to be done with both feet leaving and touching ground together. Then place feet on top of tire and complete the push-ups taking chest all the way to the ground and completing each rep with full arm extension/lock-out.

"Thruster plus 1"

3 rounds for time:

1 round consists of the following:

5 thruster plus 1 30 lb db

5 thruster plus 1 35 lb db

5 thruster plus 1 40 lb db

5 thruster plus 1 45 lb db

5 thruster plus 1 50 lb db

row 500 m

25 ab mat sit-ups holding 25 lb plate across chest.

thruster plus 1 consists of the following do one complete thruster then return db to shoulder height and do 1 push press as 1 rep.

07-11-11

run 5 k

then

5 rounds for time:

bench press 65 lb db 10 reps

strict pullups 10 reps

07-08-11

run 1.5 miles

then

400 m walking lunge for time:

every 10 lunges stop and do 5 hand release push-ups before continuing.

cool down:

4 sets of 15

bicep curl

skull crusher

leg levers

lateral raises with db

07-07-11

tosh intervals

3 rounds:

200 m sprint

400 m sprint

600 m sprint

1:1 work to rest ratio, so rest the same amount of time it takes you to run each distance before starting the next distance. if you run 200 m in 35 seconds rest 35 seconds then start 400 m sprint etc.

then 10 rounds:

5 jumping squat 40 lb db in each hand

5 db hang power clean 40 lb

5 shoulder press 40 lb

60 single jump rope

07-06-11

wod:

6 rounds for time:

20 deadlifts 135 lb

20 burpees

cool down

6 X 400 m sprints

1:1 work to rest ratio

07-05-11

wod:

complete as many rounds as possible in 20 minutes:

5 dead hang pull-ups

10 kb swings 1.5 pood

15 air squats

20 ab-mat sit-ups

25o m row

07-02-11

run 5 miles,

then

wod: 5 rounds for time:

4 dumbell squat clean 40 lb

8 knee to elbow

12 wall ball shots

16 ring push-ups