11/10/12

Ph 1: Bench Press Strength Progression
5 at 40, 50, 60% of working weight
3 at 70, 80, 90% of working weight
-working weight is 90% of 1RM

Ph II: For time
1K Row
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions

Ph III: Mobility
1 Mile Run Active Cool Down.
Sampson Stretch for 90 Seconds x 3
Note: for active cool down, work 1 Min above your 1 mile pace.

11/10/11

Ph 1; Strength
Back Squat Strength Progression
5-40, 50, 60% of working weight
3-70,80, 90 % of 1Rm 
working weight is 90% of 1RM from last week

Ph II: 5 rounds for time
45 pound barbell overhead walking lung 50 feet
21 burpees

Ph III: Challenge
Plank 3 Rounds
Front for 90 Seconds
Side each for 60 seconds
30 Seconds rest b/w rounds
then
Battling ropes 2 Rounds
1 Min with no more than 30 seconds rest b/w rounds

11/10/07

In Memorial of Sgt Paul Mauser. Today would have been his 25th birthday. Go into the WOD leave nothing back

"Mauser"
8 Rounds For time
5 Clean and Jerk @ 135
11 Burpees
400 M Run
2 Muscle Ups

11/10/06

Ph I: Endurance
10x100 M

Ph II: Amanda
9-7-5
Muscle Up's
Snatches 135/95 lbs

Ph III: Core
3x30 GHDSit ups

11/10/05

Ph I: Push Jerk
Find 1rm
1-1-1-1-1

Ph II: Eva
5 Rounds
800 M Run
30 Kettle Bell swings, 2 Pood
30 Pull Ups

Ph III: Stability
Sampson Stretch 3x90 Seconds
Max L Ring Holds x 4 Rounds

11/10/04

Ph1: Bench Press
Find 1rm 1-1-1-1-1

Ph II: Elizabeth
21-15-9
Clean 135
Ring Dips


Ph III: Core Challenge
4 Rounds
50 Flutter Kicks
50 Abmat Situps
25 Russian Twist
-No more than 45 Seconds rest between rounds

11/10/03

In Honor of Breast Cancer Awarness Month. Get ready for the grind of the week of Honoring the Girls!Ph I: Find 1rm for Back Squat
1-1-1-1-1

Ph II: Karen
150 Wall Ball Shots for time

Ph III: Core
4xMax Hollow Rocks