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Preparations, Thursday, 09-18-14

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Squat, Saturday, 08-30-14

WOD:
A. Squat: 6×6 at 70% of 1RM

B. 3 x 15-25 of each exercise:
Weighted Lunge
Reverse Hypers
Hollow Rock
Lo Lat Pulls

C. For time:
15-12-9 of:
200m Row
Kettlebell Swing
Push-up

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Boot, Thursday, 08-22-14

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Bands, Tuesday, 07-22-14

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USPFC

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Battle Ropes, Friday, 06/20/14

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21-15-9, Thursday, 06-19-14

WOD:

21-15-9 of:
Deadlift, 185/135
Bar Facing Burpees

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Chipper, Friday, 06/06/14

WOD:
10 Handstand Push-ups
20 Box Jumps
30 Pull-ups
40 Burpees
50 Kettlebell Swings
60 Wall Balls
70 Double Unders

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Murph, Friday, 05/30/14

WOD:
“Murph”
For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition reps as needed. Wear body armor or a 20 pound vest. Scale as necessary.

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Warm-up, Thursday, 05/29/14

WARM-UP:
3 rounds of:
10 1-arm Push Press, Right
10 1-arm Push Press, Left
25 Double Unders
10 1-arm Push Press, Right
10 1-arm Push Press, Left
20 Moving Planks

WOD:
AMRAP in 20 minutes of:
200 meter Run
10 Burpee Broad Jumps
20 Sit-ups

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