Monday, May 14, 2012
4 rounds for time:
Sprint 400m
Rest 2 minutes
Tuesday, May 15, 2012
3 rounds for time
10 pistols
10 KB power snatch L
10 KB power snatch R
Wednesday, April 16, 2012
Active Rest/Sports
Thursday, May 17, 2012
“Helen”
3 rounds for time:
Run 400m
21 Kettlebell Swings
12 Pull-ups
Friday, May 18, 2012 – Sunday, May 20, 2012
5 km FFO Run
Post times and thoughts to comments.
Monday, April 23, 2012
3 rounds, each for time:
400m sprint
*rest 3 minutes between rounds.
Tuesday, April 24, 2012
Chuck’s Choice
Wednesday, April 25, 2012
Active Rest/Sports
Thursday, April 26, 2012
A) Overhead Squat 5-5-5-5-5
B) “Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Friday, April 27, 2012 – Sunday, April 29, 2012
5 km Rucksack march
Post times and thoughts to comments.
Monday, April 16, 2012
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by10 seconds of rest where the first 8 intervals are Ring Rows, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Tuesday, April 17, 2012
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Wednesday, April 18, 2012
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Ring Rows
Thursday, April 19, 2012
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Friday, April 20, 2012 – Sunday, April 22, 2012
2 km FFO hill march (follow the trails in Wakamow valley)
Post times and thoughts to comments.
Monday, April 9, 2012
10 rounds for time:
Sprint 100m
Tuesday, April 10, 2012
21-15-9 reps of:
Thrusters, 95/65
Ring Rows
Wednesday, April 11, 2012
A. Back Squat 3-3-3-3-3
B. 3 rounds for time:
25 Double-unders
20 Push-ups
Thursday, April 12, 2012
10 rounds for time
Sprint 50 meters
5 burpees
Friday, April 13, 2012 – Sunday, April 15, 2012
Walk 3 km with 25kg rucksack
Post times and thoughts to comments.
Monday, April 2, 2012
Overhead Squat 3-3-3-3-3-3
Tuesday, April 3, 2012
Five rounds for time:
Run 400m
15 Thrusters, 44kg/30kg
Wednesday, April 4, 2012
Three rounds for time of:
Run 400m
30 sit-ups
15 Ring Rows
Thursday, April 5, 2012
Five rounds for time of:
Turkish Get-up, 20kg barbell, 10 reps
Run 400 meters
Friday, April 6, 2012 – Sunday, April 8, 2012
*On weekends (Fri-Sun) you are urged to perform some form of Battle Fitness (FFO, Ruck, long run/walk). It is also highly recommended that, if you are following the weekly WODs, that you take at least two rest days in order to recover.
1 Km FFO march
*Every minute, stop and do 20 air squats.
Post times and thoughts to comments.