Warm Up
50 Double Unders
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Back Extensions
10 Pullups
10 Pushups
20 Situps
WOD
"Moore"
AMRAP20
1 Rope Climb
Run 400m
HSPU, as many reps as possible
Post Rounds and HSPUs
Wednesday, June 8, 2011
Tuesday, June 7, 2011
WOD Tuesday 6-7-11
Warm Up
500m Row
2 Rds
10 Jumping Jacks
10 Pushups
10 KB Swings
20 Situps
WOD
In 5 minutes
400m Run
30 Box Jumps
As many Power Clean & Jerks (@65% Jerk 1RM) as possible in remaining time
Rest one minute
Complete as many rounds as required until reaching 50 Power Clean and Jerks
Post WOD time
Monday, June 6, 2011
WOD Monday 6-6-11
Warm Up
400m Run
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Back Extentions
10 Pullups
10 Dips
2 HSPUs
1 Rope Climb
WOD
"Air Force WOD"
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Presses (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
Beginning with, and every minute on the minute thereafter, perform 4 burpees. If you have begun a movement when the minute expires, you may complete that repetition, then begin the burpees.
Post WOD time
Friday, June 3, 2011
WOD Friday 6-3-11
Warm Up
2 Rds
15 Pass Throughs
15 Ovhd Squats
15 Back Extensions
10 Inchworms
10 Pullups
10 Lunges
Memorial Week
Final Hero WOD. Watch this video of Adam Brown
Hero WOD
"Adam Brown"
2 Rds
24 Deadlifts (295/185)
24 Box Jumps (24/18)
24 WallBalls
24 Bench Press (195/115)
24 Box Jumps
24 WallBalls
24 Squat Clean (145/95)
Post WOD time. Scale to keep WOD under 40 minutes.
Thursday, June 2, 2011
WOD Thursday 6-2-11
Warm Up
500m Row
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Good Mornings
10 Inchworms
10 Box Jumps
10 Pullups
-then-
Coach led Burgener warm up
Memorial Week
"Freedom itself was attacked this morning by a faceless coward, and freedom will be defended"
- G.W. Bush
Hero WOD
"Randy"
75 Power Snatches (#75/55)
Post WOD time
Wednesday, June 1, 2011
WOD Wednesday 6-1-11
Warm Up
50 Double Unders
2 Rds
10 Lunges
10 Box Jumps
10 Pass Throughs
2 Rope Climbs
Memorial Week
Greater love has no one than this, that someone lay down his life for his friends
-John 15:13
Hero WOD
1 Mile Run
2K Row
1 Mile Run
Post WOD time
Tuesday, May 31, 2011
WOD Tuesday 5-31-11
Warm Up
20 Jumping Jacks
20 Double Unders
20 Arm Circles
10 Inchworms
10 Pass Throughs
10 Back Extensions
Memorial Week
"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same"
-Ronald Reagan
Hero WOD
"Murph"
1 Miles Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Partition the pullups, pushups, and squats as required. Begin and end with a mile run. If you have body armor or a weight vest, wear it.
Post time
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