MONDAY, JULY 28, 2014

Archive for December, 2011

Workout of the Day: Saturday 12-17-11


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Workout of the Day: Friday 12-16-11

WOD 1: 2 rounds for max total reps:

  • 2:00 for max Wall Ball (20/15, E: over black line)
  • 2:00 for max Ring Dips

WOD 2: 30 rounds for time (not a typo, max = 12:00).

  • 1 Bodyweight Deadlift (scale as needed)
  • 1 Burpee Bar Jump

WOD 3: For time, split up anyway: (Max 12:00)

  • 100 Sit Ups
  • 50 Back Extensions

$$: 3 partner sprints

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Workout of the Day: Thursday 12-15-11

WOD 1: 10,9,8,7,6,5,4,3,2,1 reps for time of: (18:00 Max)

  • Pull Ups (chest to bar to get Rx)
  • Handstand Push Ups (scale as needed)

Strength WOD 2: Bench Press 2-2-2-2-2-2-2-2

Note: 20 second Ring Pull Holds (chest to rings) between each set (parallel to floor).

Endurance WOD 2: 4 rounds for time (18:00 Max)

  • Run 200m
  • Squat Hold 30 seconds
  • Run 200m backwards
  • Plank 30 seconds

$$: Group Stretch

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Workout of the Day: Wednesday 12-14-11

Wood” Hero WOD: 5 Rounds for time of:

  • Run 400 meters
  • 10 Burpee box jumps, (24″/18″ box)
  • 10 Sumo-deadlift high-pulls (95/65)
  • 10 Thrusters (95/65)
  • Rest 1 minute

A: 3 rounds @ 45/15 B: 4 rounds @ 75/45 C: Rx


Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

$$: 10 Ring Handstand Push Ups or 5 partner sprints

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Workout of the Day: Tuesday 12-13-11

WOD 1: AMRAP 10:00

  • Row 21 calories
  • 7 Muscle Ups

Notes: Subs for muscle ups will be either 10 banded muscle ups or 7 dips + 7 ring rows

Strength WOD 2: Front Squats 3,3,3,3,3 (10 GHD sit ups between sets or 20 Ab Mat)

Endurance WOD 2: AMRAP 20:00

  • Shuttle run D&B x 5
  • 10 Burpees
  • Shuttle run D&B x 5
  • 30 Double Unders (4:1 singles)

$$: 5 x partner sprints

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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