20121001

WOD #1

5 Power Clean for 12 Min on the Min @ 50% 1RM.

Post load and any failed min.

Count each failed min. as a penalty.

1 Penalty = 10 Burpees (with jump)

WOD #2

5 Rounds for time

500m Row

135# Bench Press 15 Reps.

WOD #3

200 Double Unders.

Post time and highest continuous double under number.

i.e. 4:00 and 60 DU in a row.

NFL Combine,

5RFT

5 rounds for time.

5 Power Cleans at 105Lbs
10 Toes To Bar
200 M Sprint

Post total time.

3 Rounds For Time

3 rounds for time.

10 L Pull Ups
15 Push Ups
15 Chest To Bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups

Post total time.

Marine Corps video from 1999...

3 Rounds For Time

3 rounds for time.

10 Bench Press at 135Lbs
10 Front Squats at 135 Lbs
10 Push Press at 135 Lbs

Post time for each round and total time.

21-15-9

For Time:

Clean at 135#
Ring Dips

Upcoming movie trailer for entertainment....

15 Min AMRAP

250m Row
20 Kettle Bell Swings 1.5 POOD
10 Over Head Squats at 135Lbs

Post Number of Rounds

3 Rounds For Time

10 Deadlifts at 205
50 Double Unders

Post Times

3 Rounds For Time

12 Deadlifts at 155Lbs
9 Hang Cleans at 155 Lbs
6 Push and Jerks at 155 Lbs

Post Times

For Time

100M Walking Lunge
21 Pull Ups
21 Sit Ups
100M Walking Lunge
18 Pull Ups
18 Sit Ups
100M Walking Lunge
15 Pull Ups
15 Sit Ups
100M Walking Lunge
12 Pull Ups
12 Sit Ups

Post Time

TABATA

8 Rounds with 20 Sec of work, 10 Sec of rest for each set

Row
Deadlift at 185 Lbs
Ring Dips
Double Unders
Wall Ball with 20 Lbs ball

Score is total number of reps completed in the 8 rounds

FOR TIME

400M Run with 45 LBS plate
50 Air Squats
400M Run with 45 LBS plate
50 Pull Ups
400M Run with 45 LBS plate
50 Push Ups

Post Time

REST DAY

REST DAY

Body Weight Bench For Time

60 Bench Press at Body Weight

Post Weight and Time

Tabata Run

5 Min Round
20 Sec Sprint
10 Sec Walk

Rest 1 Min

5 Min Round
20 Sec Sprint
10 Sec Walk

Score is total distance covered

15 Min AMRAP

3 Back Squats at 185 LBS
3 Muscle ups or 6 Pull ups
3 Push and Jerks at 185 LBS

Post Time

3 Rounds For Time

500M Row
50 GHB Sit Ups or 100 Regular Sit Ups
50 Box Jumps
50 Push-ups

Post Time

5 Rounds For Time

50 Double Unders or 100 Singles
35 Knees to Elbows
10 Over head Squats at 65 LBS

Post Times

REST DAY

REST DAY

8 Rounds Each, 20 sec of work with 10 sec of rest between each set

Air Squat
Pull Ups
Sit Ups
Push Ups

Score is the total number of reps after the 8 rounds

10 Min AMRAP

10 Deadlift at 50% Max
10 Hang Cleans at 50% Max
10 Thrusters at 95 LBS

BULL (HERO)

2 Rounds For Time

200 Double Unders
50 Over Head Squats at 135 LBS
50 Pull Ups
1 Mile Run

5 Rounds for time

400M RUN
15 x PUSH PRESS AT 65 LBS