4.29.12

5K Run

4.28.12

3 Mile Run

4.27.12

30 Min Tempo Run

Tabata Mashup with SQ!

4.26.12

30 Min Run

4.25.12

REST

4.24.12

3.5 Mile Run


WITH A 18M RUNNING CLOCK:
RUN 1 MILE
WITH REMAINING TIME COMPLETE AMRAP OF:
5 HSPU
10 DL (225/155)
15 HR PUSHUPS
20 ABMATS
25 JUMP SQUATS
30 LUNGES (NO WEIGHT/NO PVC)

4.23.12

AM Run 3.1 Miles

DU's and Jump Squats

12-9-6
Clean and Jerks
KB Swings
K2E's

4.22.12

AM Run 3 Miles

PM Run 1.5 Miles

4.21.12

REST

4.20.12

5 Mile Run


WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/165lbs)
**Must complete 10 Box Jumps (30/24") in between each set

WOD 4.19.12

AM Run 3.25

PM

800m run
20 push press (115,75)
15 C2B pull ups
400m run
20 push press (115,75)
15 C2B pull ups
200m run
20 push press (115,75)
15 C2B pull ups

WOD 4.18.12

4.5 Miles
Run and Intervals

WOD

"Fargo"

50 Wall Balls (20/14 lbs)

50 Pull Ups

50 Jumping Lunges

50 Kettlebell Swings (55/35 lbs)

50 Box Jumps (24/20")

50 Double Unders

Modifications:

L4 - 50 jumping lunges each leg

L3 - 50 jumping lunges total

L2 - 16/10 lb WB, 50 JL's total, 44/26 lb KB, 20/16" BJ

L1 - 30 reps each; 12/8 lb WB, 50 JL's total, assisted pull ups, 35/18 lb KB, 16/12" BJ,       parallette jump overs; w-short, m-tall

L1m - 3 Rounds

        10 Wall Balls (manageable weight)

        10 Lunges (10 each leg)

        10 Assisted pull ups or ring rows

        10 KB Swings (manageable weight)

        10 Box Jumps (manageable height)

        20 Singles

**25 minute limit

WOD 4.17.12

30 Min of Intervals(400m Run/ 200m Recovery)

PM


10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

WOD 4.11.12

3.8 Mile Run

18-15-12-9-6-3
SDHP (95,65)
Pull ups
KB Swings (heavy)

WOD 4.10.12

2 Mile Run
1.6 Mile Run

Squat/Bench/Shoulder Press

5/5/5/5/5

WOD 4.9.12

2 Mile Run
2 Mile Run (Intervals)

WOD 4.8.12

Rest

WOD 4.7.12

5K Run

WOD 4.6.12

5K Run

PM

B Loop

"Josh"
21 Overhead Squat 95/65
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up


Scale to Jumping Pullups or use Bands

WOD 4.5.12

B Loop

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

WOD 4.4.12

AM
3M Run

PM
TABATA w/Track
Hand Release Pushups
Burpees
Situps

WOD 4.3.12

1.6 M Run

PM
B Loop

Back Squat
6/6/6/6
Deads
4/4/4/4

21-15-9
Back Squat
KB Swings

WOD 4.2.12

12-9-6

Cleans
Knees to Elbows
Burpee Bar Hops

WOD 4.1.12

REST

WOD 3.31.12

5K Run