WOD - Thursday and Friday, January 30 & 31, 2014

The two workouts are as follows:

Kroc Center:
2000 m. row
rest
500 m. row

*There are two rowers.  Everyone will complete the 2000 m. row and then cycle back for all to complete the 500 m. row.  Log splits every 500 m.


Bethel:
3 Rounds
800 m.
25 Pushups 

Wes:

2k:1:43/3:26/5:11/6:54

500m: NA

Michael:

2k: 1:50/3:43/5:38/7:29

500m: 1:37

Reed:

2k:1:55/3:48/5:45/7:39

500m 1:40

Matt:

2k: 2:06/4:10/6:16/8:18

500m 1:53

Cody:

2k: 2:06/4:04/5:58/7:48

500m 1:52

Jeremy:

2k:  2:29/4:48/7:03/9:10

500m: 1:51

Ben: 

1:38/3:24/5:12/6:59

5:00m: 1:34

Daniel:

2k: 1:54/3:54/6:01/8:03

500m: 1:54
Jim:
2k: 1:46/3:37/5:36/7:34
Clair:
2k: 1:44/3:42/5:40/7:34
Steve:
2k: 1:54/3:54/5:55/7:52

*None of the old men had either the time nor the inclination to attempt 500 m.

 

WOD - Tuesday, January 28, 2014

100 DUB's
then 50 rounds
1 pullup
1 Toes to Bar
100 DUB's

WOD - Monday, January 27, 2014

For time:
100 Double-unders
Then, Five rounds of:
95 pound deadlift, 10 reps
95 pound front squat, 10 reps
15 Incline push-ups
finish with 100 Double-unders

WOD - Friday, January 24, 2014

4 Rounds
40 Double-unders
20 Box jumps
20 KB swings
20 Grasshoppers (each leg is one)

WOD - Thursday, January 23, 2014

5 Rounds
5 Shoulder to overhead (Heavy)
10 Burpees

WOD - Tuesday, January 21, 2014

Stability ball work.

WOD - Monday, January 20, 2014

5 Rounds
Bear crawl down
5 standing broad jumps/3 burpees back
Farmer's carry down and back (45 lb. plates)
Spring down and back twice

WOD - Friday, January 17, 2014

21 Overhead squats (95/65)
21 Ring dips
300 meter run
15 overhead squats
15 ring dips
300 meter run
9 overhead squats
9 ring dips

WOD - Thursday, January 16, 2014

100 DUBS

2 Rounds
25 Push Press 135/95
25 Knees to Elbows

100 DUBS

WOD - Tuesday, January 14, 2014

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

WOD - Monday, January 13, 2014

AMRAP in 15 min.
10 Wallball - 20 lbs.
10 Box jump - 24"
10 Kettlbell - 45 lbs.

WOD - Friday, January 10, 2014

"Jonesy"

For time:
10 One-arm, alternating DB Snatch (55/40)
100 Double unders
20 DB Sn.
75 Double unders
30 DB Sn.
50 Double unders
40 DB Sn.
25 Double unders

WOD - Thursday, January 9, 2014

15-12-9-6-3 reps for time of:
Pull-up
Clean and jerk 95/135
Push-up