Rest Day
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Sunday, August 22. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Saturday, August 21. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
21-18-15-12-9-6 of:
Walking lunge 100 ft.
Pull-ups
Sit-ups
Post time to comments.
Friday, August 20. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD - "Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Tuesday, August 17. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
21-18-15-12-9-6-3 of:
Double Unders, Sit-ups
Post time to comments.
Monday, August 16. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD - "Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Saturday, August 14. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD - "Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(can break up exercises as req'd; run must be continuous)
optional add: wearing a 20# flak
Post time to comments.
Friday, August 13. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday, August 12. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD - "Linda" aka "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Tuesday, August 10. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Monday, August 9. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD - "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, 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.
Post total reps from all 32 intervals to comments.
Sunday, August 8. 2010
Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C
Active Stretch
Active Stretch
Skill Warm up
WOD
Deadlift 5-5-5-5-5 reps.
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