WOD

11-13-10 Sat

SUURRRPRIIIISE!!!

11-12-10 Fri

………………………………………..  Med Balls, Tires and Ropes Oh My!  ………………………….

Technique & Development:

BB Row –  4 x 12

Main WOD:

21 DB HPS / Thruster – (ea. side)

21 RDL’s

21 Pull Ups

21 Air Squats

21 BB Biceps Curls

15 DB HPS / Thruster

15 RDL’s

15 Pull Ups

15 Air Squats

15  BB Biceps Curls

9 DB HPS / Thruster

9 RDL’s

9 Pull Ups

9 Air Squats

9 BB Biceps Curls

11-11-10 Th

MAIN WOD:

5 Rounds For Time:

10 -5 per side- KB Thrusters (16/8)

20 KB SDHP (24/16)

20 -10 per side- KB Row (24/16)

10 AKBS (24/16)

5 Box Squat Jumps (20″/16″)

5 per- KB Step Up & press (20″/16″) Box

…………………………………(16/8) KB

11-10-10 Wed

Strength work: Balancing Act – Back Work

Main WOD:

700m Run

7 Thrusters 7 Pullups (75/55)

7 Thrusters 7 Pullups

7 Thrusters 7 Pullups

700

5 Thrusters 5Pullups

5 Thrusters 5 Pullups

5 Thrusters 5 Pullups

700

3 Thrusters 3 Pullups

3 Thrusters 3 Pullups

3 Thrusters 3 Pullups

700

11-9-10 Tues

Round 1

A.   Alt. KBS 5 x 20; 10 Russian to 10 American (16/12)

B.   WBS  5 x 10 w/ 10 sec rest b/t sets (20/14)

C.   Clean & Jerk 25  (95/65)

D.  SDHP 15 (95/65)

Round 2

A.  Alt. KBS   3 x 20;  10 Russian to 10 American

B.  WBS   25

C.  Clean & Jerk  15

D.  SDHP  7

Mon 11-8-10

It Ain't Nothin' But A Party. Let's Play!

Strength Work: Shoulders

Main WOD:

.25 mile

Then:

3 rounds For Time

30 Russian KBS (24/16)

20 SDHP (75/55)

10 per side KB SP to PP (12/8)

5 per side KB Sit Ups (12/8)

After complete 3 Rounds Finish with:

.25 mile

Sat 11-6-10

Saturday WOD

What’s That?

“Some Stuff… It’s Supposed T’ Be Good For You. ”

Come See What We’re Cookin’ Up In The Lab.

Fri 11-5-2010

Strength Work: Balancing Act

Our Secret Weapon…MuuaHaHaHaHaHaHaaaa! BOG ;0)

Main Wod:
Courtesy of CF Emerald Coast

My Aching Balls

3 RFT

400 Run (20/14)

15 DeadLift Shrugs ”

15 Front Squats ”

15 Squat Cleans ”

15 Push Press “

11-4-2010 Th

25 Thrusters (95/65) (75/55) (55/45)

25 DeadLifts ”                                          ”

10 DB Hang Power Snatch, per side (45/25) (35/20) (25/15)

400 Run

18 Thrusters

18 DeadLifts

10 DB HPS

400 Run

12 Thrusrers

12 DeadLifts

10 DB HPS

400 Run

7 Thrusters

7 DeadLifts

10 DB HPS

400 Run

WED 11-3-2010

Skills: Dead Lift

WOD:
Push Ups – Box Jumps – OH Press
(military)  –   (30/24)    –   (115/85)
(military)  –   (24/20)    –   (95/65) RX
(military)  –  (20/12)    –   (75/45)

30 – 20 – 10
24 – 16 – 8
18 – 12 – 6
12 – 8 – 4
6 – 4- 2

Tuesday 11/2/10

Skills
OH Press
SLDL (Straight Leg Dead Lift)
4×12

WOD
Part 1:
Reps 1,2,3,4…9,10
OH Press or Push Press or Push Jerk
HPC (Hang Power Clean)
SLDL

Part 2:
5 Reps each for 5 Rounds
OH Press or Push Press or Push Jerk
HPC (Hang Power Clean)
SLDL

Monday 11/1/2010

5 Rounds for Time

20 SDHP (75lb/55lb)
15 Box Jumps (16/12)
10 WBS (20lb/14lb)
5 Burpees
1 Waiters Walking Lunge (35lb/20lb)
1 Lap

Page 109 of 109« First...8090100«105106107108109