Archives

Monthly Archive for: ‘May, 2011’

6/1/11 Wed

1

45 & 13

For Time-35min Time Cap
Rx Buy In 100 DU
Long 800
10 Ground To Overhead (GTO) (135/93)
Long 400
10 GTO
Long 200
10 GTO
There is no sub for DU’s
Time Permitting:
Anyone unable to do dub’s
work on them after wod.

We Will Hold 2 Rx Standards
RxGS = Wt, ROM, Mechanics of The Motion (MOM) were all adhered to perfectly.
Rx= Wt and motions adhered to but some aspect of ROM or MOM not perfect.
Note: To be Rx You Are Still Pretty Damn Close To RxGs.
“Hello Boys… I’m Baaackkkkk!”

5/31/11 Tues

44 and 12

Back Squats 10 x 10 @ 4020

5 Rounds For Time
5 Thrusters (135/93)
7 Pull Ups (C2B/COB)
9 Air Squats

5/30/11 Mon

Mon Training Sessions Will Be 9am and 10am
Only.

Air Squats 43 – Chin Ups 11

5 Rounds For Time
15 KBS (24/16)
10 Dead Lifts (205/133)
5 Burpee Box Jumps (24/20)

5/28/11 Sat

1

Air Squats 41 Make Up Any Chins Missed.

Fight Gone Bad!
research This Famous….. Infamous Wod On The Main Site To Familiarize yourself with it.

5/27/11 Fri

Air Squats 40 – Chin Ups 10

Dead Lifts 10×10 @ 4020

5 Rounds Fir Time
5 Pull Ups
20 Thrusters (75/53)
5 Bupees

5/26/11 Th

39 and 9

SP 1×5 – PP 2×3 PJ 3×1

21 Push Press (75/53)
21 Push Ups
21 Sit Ups
Long 400

18 Push Press
18 Push Ups
18 Sit Ups
Short 400

15 PP
15 PU
15 SU
Long 200

12 PP
12 PU
12 SU
Short 200

9 PP
9 PU
9 SU
Recovery Run

5/25/11 Wed

38 and 8

Dips 10×10

5 Rounds of 1min AMRAPS
30sec rest b/t rounds

3 Burpees
5 Hang Power Cleans (135/83)

With Time Remaining Work On Rope Climbs

5/24/11 Tues

Air Squats 37 & Chin Ups 7

SP 5 x 12 @ 50% BW

For Time;
Cleary Run
2 HSPU
5 Box Jumps (30/24)
2 HSPU

70th Run
2 HSPU
5 Box Jumps
2 HSPU

Long 400
2 HSPU
5 Box Jumps
2 HSPU

Long 200

5/23/11 Mon

Air Squats 36 and Dead Hang Chin Ups 6

Back Squats 10×[email protected]

For Time
20 Thrusters (75/53)
10 Pull Ups
15 Thrusters
10 Pull Ups
10 Thrusters
10 Pull Ups
5 Thrusters

5/20/11 Fri

33 And 5

DeadLifts 10×10 @ 4020

3min of work 3min of rest
Skull Crushers (45/33)
Bench Press (45/33)
BB Curls (45/33)
SLDL (45/33)

5/19/11 Th

2

32 Air Squats And 4 Chin Ups

70th Run
25 Burpees
50m Sled Hi Push
50m Sled Lo Push
50m Tire Back Pedal
50m Tire Pull

Long 400m Run
20 Burpees
50m Sled Hi Push
50m Sled Lo Push
50m Tire Back Pedal
50m Tire Pull

Long 200m Run
15 Burpees
50m Sled Hi Push
50m Sled Lo Push
50m Tire Back Pedal
50m Tire Pull

The WOD Will Start Between 5 & 10min After The Hour
You Will Have Until 5min before The Hour To Complete The Wod.

5/18/11 Wed

31 Air Squats – 3 Chin Ups

Dips 10×10

5 Rounds For Time
4 Cleans
4 PP
4 Bar Facing Burpees
Rx = (135/83)

Tues 5/17/11

air Squats – 30 // dead hang chin ups – 2
WOD:1
5 Rounds For Time
2 HSPU
4 Burpees
6 Pull Ups (C2B/ Chin Over)
8 Power Cleans (135/83)
10 Double Unders

WOD:2
5 rounds For Time
10 KB SDHP
8 HR Push Ups
6 Air Squats
4 Burpees
bldg run

5/16/11 Mon

Air Squats 29 – Dead Hang Chin Ups 1

Back Squats 10 x 10 @ 4020

5 Rounds For Time – 15min Time Cap
20 SDHP (75/53)
20 Push Press (75/53)
20 Box Jumps (20″/16″)

With Time Remaining Work Skills:
Rope Climb &/or Hand Stand Push Ups &/or Pistols

Fri 5/13/11

26 Air Squats 20 DH Pull Ups

Dead Lifts 10 x 10 @ 4020

AMRAP 12min
WOD – 1
3 HSPU
4 Pistols Per Leg
5 Burpees

Modification WOD
WOD – 2
15 DB Shoulder Press
12 Air Squats
8 Burpees

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