Thursday 100729

Rest Day Or Make-up A Missed WOD

Wednesday 100728

5 rounds for loads and sets of:
Bench Press, 7 reps
Weighted Pull-ups 4 reps

Increase loads on each successive round if possible.
Bench press standard is from locked out in the up position to touch the chest-pause-and press.
Weighted Pull-up standard is from a dead hang to chin over the bar.
Racking the barbell on bench press or dropping from the bar during pull-ups constitutes the end of a set but not the round. Ex: Bench Press: 4 reps, rack the bar, 3 reps. Pull-ups 4 reps equals 1 round with 3 sets.

Tuesday 100727

For Time:
1 K Run
2 K on Schwinn Air-dyne
1 K Row
2 K on Schwinn Air-dyne
1 K Run

Monday 100726

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Saturday 100724

Five rounds for time of:
15 Thrusters (135 lbs men/75lbs women)
Run 400 meters

Friday 100723

For Time:
30-25-20-15-10
Box Jumps 30 inch
GHD Situps

Thursday 100722

Rest Day or Make-up a Missed WOD

Wednesday 100721

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Record total distance run
If the weather service calls for a "Excessive Heat Advisory" this workout will be done indoors on either the Schwinn Airdynes or the Concept 2 rower.

Tuesday 100720

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 100719

"Johnson"
Complete as many rounds in 20 minutes as you can of:
9 Dead-lifts (245lbs men/165lbs women)
8 Muscle-ups
9 Squat Cleans (155lbs men/105 women)

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.