Monday, July 30, 2012

Tuesday, July 24, 2012

Tuesday July 24th

Tuesday July 24th Chin-up Pyramid and Jump Rope Rotations.
1 Chin-up, 20 Jump Rope Rotations.
2 Chin-ups, 20 Jump Rope Rotations.
3 Chin-ups, 20 Jump Rope Rotations.
4 Chin-ups, 20 Jump Rope Rotations.
5 Chin-up, 20 Jump Rope Rotations then back down the pyramid.

Friday, July 20, 2012

Friday July 20th.

Friday July 20th - 15 Minutes to find 10 rep bench press max then:

3 Rounds, each for time of 10 Bench Presses, 200m Run. Rest 10:00, hydrate then:

8 x :45 on :15 off Core Session (pick 4 exercises and alternate each set)

Sorry about no post yesterday, although as you can assume.. rest day!

Monday, July 16, 2012

Tuesday July 17

July 17th - 20 Minutes as many rounds as possible.
10 Sit-ups, 15 Thrusters *light*, 20 Jump Rope Rotations. Focus on moving from exercise to exercise fluidly.

July 16th Conditioning WOD

Monday July 16th Metabolic Conditioning WOD: 1/2 Mile Light Jog Warm-up, 4 x 400m (Post times to comments) then 1 Mile Slow 8:00-12:00 Jog.

Sunday, July 15, 2012

Sunday July 15th Strength and Conditioning WODs.

Sunday July 15th Strength WOD 3 x 3 x 3 x 3 x 3 Deadlifts then rest 10:00 followed by 
Conditioning WOD 5 Rounds. - 5 Chin/Pull-ups, 100m Row, 15 of any Core Exercise you choose.

Thursday, July 12, 2012

Saturday July 14th.

Super 64 Over the Coastline of Mogadishu
THIS Saturday July 14th is the WOD honoring those injured/killed during Operation Gothic Serpent (aka Black Hawk Down).
*The Mogadishu Mile* (Use weighted vest/pack if you have one)
1 Mile Farmers Walk w/ Dumbbells.
10 Push-ups every time the weight touches the ground.
This is a day to silently honor those who have given their lives for our freedoms. Get out there and get it!