Pull Push - 15/3/10

Ballistic warmup

1 mile run

then

15 DL @ 135lb
15 pressups

x 10


then

1 mile run

PAINSTORM - 13/3/10

Ballistic warmup

PAIN

5 pullups
10 pressups
5 thrusters
200m run

x 20

rnd 1 - 5 thruster weight 95lb
rnd 6 - 10 105
rnd 11 - 15 115
rnd 16 - 20 135


BRAW

Chief - WoD - 12/3/10

Ballistic warmup

"Chief"

135lb PC
6 Pressups
9 squats

AMRAP 3mins
1 min rest

x 6

Rest day - 11/3/10

never give up - WoD - 10/3/10

Ballistic warmup

am 10 min TGU 16kg K.B

3 x PC
3 x HSC
3 x PP

115lb

AMRAP 20mins

pm

Strength - 1 RM Thruster

S/Stamina - 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch

Fight gone Worse - 9/3/10

Ballistic warmup

25 yd shuttle run
1.5 pood K.B swings
Row
Burpee
Squat clean 95lb

1 min of each - as fast/reps as possible no rest move to next station once 5 exercises are complete 1 min rest

x 5

monday - 8/3/10

Ballistic warmup

40 wallball
1 mile run
40 burpees

Strength - 3RM back squat

S/Stamina - 90%3 RM back squat x 15 - 50 snatches ea arm 16kg K.B - 50 Halos

Work Capacity - Fran

SANDBAGS - 6/3/10

BALLISTIC WARMUP

partner workout

800m run 400m with sandbag then switch
75 wallballs 20lb
800m run 400m with sandbag then switch
50 power cleans 115lb
800m run 400m with sandbag then switch
100 partner med ball situp and throw 20lb
1 mile weighted vest run

80lb sandbag

DUNLAP - WoD - 5/3/10

Sgt E Dunlap

1 mile run
75 burpees
800m run
50 thrusters 95lb
400m run
25GHD
1mile run

A.F.A.F.P

rest day4/3/10

KoKoRo - 3/3/10

Warm Up: Bar Bell Complex 75 - 105# w/ burpee chaser - D.L, UPRIGHT ROW, HPC, FS, PP, BS - 6 REPS EACH 6 BURPEES 75LB 95LB, 105LB

Strength: 1 RM Press

Stamina: 4 Rounds: 4 x Press @ 80% 1 RM, 5 x Body Blast, 20 x weighted walking lunge 16KG KB IN EACH HAND

PM

Work Capacity: Team WOD: Two person teams, 2 rounds:
Partner A runs 1 mile. Partner B rows until A returns.
100 total Thrusters (95#): Partner B holds 55# KB in one-arm overhead position while A works, switch at failure of either.
Buddy Carry 400 M total (switch at failure)
100 total Man-makers (alternate reps using same set of 35# dumbells. Transition as fast as possible)
Partner B runs 1 mile, Partner A rows until B returns.

Durability / Awareness: Active Stretch. Hydrate and Refuel.

Dangle Doodle variation - 2/3/10

ballistic warmup

am - 15 min AMRAP

5 burpees
10 squats
15 SDHP 1.5 pood K.B

1 mile run

x2

pm

1k row

21-15-9

pushpress 75lb
pullups

front plank 90 sec
L side plank 90 sec
R side plank 90 sec

x 2

Bring it - 1/2/10

ballistic warmup

am - 30-20-10 box jumps pressups squats

Strength - 1RM Clean(squat)

Strength/stamina - 90% 1RM Clean x 15 - 50 full depth jumping squats - 5o overhead weighted situps 45lb plate

pm - work capacity -

JT

21-15-9

HSPU
Ring Dips
Pressups