Piston - 6/7/10

Warm Up: 1 Mile run @ moderate pace.

10 x 100 yd sprints (:15 sec interval rest)

Work Capacity:

Piston:
1,000 Air Squats for time


Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.

Yosemite - 5/7/10

Warm Up: 100 double-unders, 50 KTE

Strength: Work to 1RM Push Press (PP)

Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC

Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters

Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.

NO REST FOR THE WEARY - 28/6/10

NO REST FOR THE WEARY

Warm Up: Bear Complex 75 - 105#

Strength: Work to 1RM Thruster

Work Capacity: 5 RFT:
15 Curtis P (105#)
20 Burpee
Run 400M

Durability: 50 x GHD situps. 50 x GHD Back extensions.

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