Archives

Monthly Archive for: ‘May, 2012’

6/1/12 Fri

800m Run
28 KBS (16/12)
28 Dead Hang Pull Ups
28 KB Clean and Jerk (16/12)
28 Dead Hang Pull Ups
28 KBS (16/12)
800m Run

5/31/12 Th

5 Rounds
20 DU (sub 100 singles)
10 Dead Lifts (155/105)
8 Box Jumps (24/20)
6 Cleans – Any Way – (155/105)
3 HSPU (sub 6 Pike Push Ups)

5/30/12 Wed

SDHP 5-8×5
Build to a heavy set of 5

5 Rounds
5 Burpees
10 Front Lunges (50/35)Rx (40/25)Sx Mx
10 DB Thrusters (SAA)
5 Burpees
10 Back Lunges (SAA)
10 Alt GTO (SAA)

5/29/12 Tues

Find Shoulder Press 1RM – till 15 after hour.

5 Sets
3 Thrusters 85% of SP 1RM
10 WBS
5 Rocket Jumps
90 sec rest

50 Hang Power Clean (95/65)
10 Burpee Penalty for putting bar down

3 Sets
Shrugs To Failure go heavier ea set

5/28/12 Mon

9:30am only today. Happy Memorial Day!

Murph

1mi Run
100 Pull Ups
200 Push Ups
300 Air Squats
1mi Run

Wod may be Partitioned Any Way:
20 sets of 5 10 15
10 sets of 10 20 30
5 sets of 20 40 60
1 set of 100 200 300

5/26/12 Sat

5 Rounds

10 WBS (20/14)
5 Box Jumps (30/24)
10 Snatch – Any Way- (95/65)
5 OH Squats (95/65)
30 DU (sub 150 singles)
Island Run

5/25/12 Fri

4 Rounds
70th Run
10 SDHP (115/80)
5 Pull Ups
Sand Bag Island Run (36/24)
5 Pull Ups
10 SDHP

Buy Out:
5 Burpees
15 Hang Power Cleans
5 Burpees

5/24/12 Th

For Time

50 Air Squats
40 DB Rows – 20 per side-
30 French Curls
10 DU (sub 70 singles)

40 Air Squats
30 DB Rows
20 French Curls
10 DU

30 Air Squats
20 DB Rows
10 French Curls
10 DU

20 Air Squats
10 DB Rows
10 French Curls
10 DU

10 Air Squats
10 DB Rows
10 French Curls
10 DU

Buy Out: 25 Hang Squat Cleans With French Curl Wt

5/23/12 Wed

5×5 Shoulder Press
Start with empty bar. Max wt increase per set is 20lbs. for guys and 10lbs per set for girls, If you can not do 5 reps at 135 for guys or 85lbs for girls go up by (10lbs/5lbs) per set.
S/S with
3 Dead Hang Pull Ups

Compare To 5/30/11

5 Rounds For Time

15 AKBS (32/20)
10 Dead Lifts (225/150)
5 Burpee Box Jumps Over Box (24/20)

5/22/12 Tues

Compare To 1/24/12

70th Run
10! Pull Ups
1! Thrusters (115/80)
70th

5/21/12 mon

Compare To 1/22/12
35 min time cap

For Time
70th Run (sub row @750)
25 Burpees
5 Cleans -Any Way-(115/80)
20 Burpees
10 Cleans
15 Burpees
15 Cleans
10 Burpees
20 Cleans
5 Burpees
25 Cleans
70th Run

5/19/12 sat

Compare to iQ wod 11/9/11

For Time
21 Thrusters (115/80)
10 Sit Up
21 DB Snatch -per side-(40/25)
5 Burpees
1 Island Run

15 Thrusters
10 Sit Ups
15 DB Snatch
5 Burpees
1 Island Run

9 Thrusters
10 Sit Ups
9 DB Snatch
5 Burpees
1 Island Run

5/18/12 Fri

60 KBS (24/16)
3 Burpees
50 Box Jumps (24/20)
3 Burpees
40 WBS (20/14)
3 Burpees
30 Pull Ups
3 Burpees
20 Cleans -Any Way-(135/95)
3 Burpees
15 Sit Ups
3 Burpees
10 STO (135/95)
3 Burpees
5 Front Squats (135/95)

Buy Out 30 DU (Sub: 150 Singles)

5/17/12 Th

Buy In: 25 DU (sub 125 singles)

5 Rounds
20 Lunges (115/80)
-10 Back & 10 Front-
15 Slam Balls
10 SDHP (115/80)
5 Split Jerks (115/80)

Buy Out: 25 DU (sub 125 singles)

5/16/12 Wed

Up Right Rows
Rev Grip BB Row
Burg Warm Up W/ Clean Mod.
Power Clean Drops

7 RFT
3 Power Cleans (165/113)
6 KBS – Dirty South Standard- (24/20)
9 Sit Ups

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