20121005

Hero Day.

It's been a long week.  Pick a Hero WOD, give it your all, eat, sleep, and hydrate this weekend - be ready for next week.

Annie doing DT...

20121004

WOD#1

Death by Tire Flips.

Post Rounds.

-Rest 3 Min-

Death by 10 M

Post Rounds

-Rest 3 min-

Death by Double Unders

1 min = 10 Double Unders

so at 0:00 complete 10 Double Unders
1:00 - 20 Double Unders
2:00 - 30 Double Unders....

20121003

WOD #1

Row 3K

WOD#2

5 Rounds for time

10 65# Snatch
10 Burpees
10 20" Box Jumps

WOD#3

5 Rounds to completion

10 Ring Dips
10 Hand Release Push-Ups

20121002

WOD #1

One even minutes starting with 0:

10 Overhead Squat at 50% 1RM

On odd minutes starting at 1:

10 Pull-ups

for 10 min (at 9:00 last set of pull-ups)

Any failed min. = penalty

Penalty = 5 min of planks

WOD#2

7 Min AMRAP

10 Air Squats
100m Sprint

WOD#3

100 AB Mat Sit-ups
50 Toes to Bar

at your own pace.  For completion.

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...