Saturday 3-31-2012

REST DAY in Phoenix, AZ

Friday 3-30-2012

WOD #1

Squaw Peak, Phoenix, AZ

1.2 mile hike (2,600ft.)

Thursday 3-29-2012

WOD #1 "Pool side WOD"

100 Hand Release Push Ups

200 Air Squats

30 Handstand Push Ups

50 V-Ups

Wednesday 3-28-2012

WOD #1 "team wod"

AMRAP in 7min.

Ring-Dips x reps - time keeper

Wall Balls (14#)(15' target) - score

Immediately following,

AMRAP in 7min.

Handstand Push-Ups x 10reps - time keeper

Deadlift (365#) - score

Spencer Hendel and James Hobart = 121 Wallballs and 52 Deadlift

Austin Malleolo and Rich Froning = 120 WallBalls and 60 Deadlift

WOD #2

10 Rounds of:

Every 2min. you must complete...

10 Cal. on the Rower

10 KB Swings (32kg)

7 Pull-Ups

-Rest with your remaining time

-Continue for 10 rounds

= 1:15, 1:16, 1:13, 1:18, 1:12, 1:13, 1:10, 1:10, 1:08, 1:06

Tuesday 3-27-2012

Rest Day

Monday 3-26-2012

Warm-Up

WOD Movements

WOD #1

15-12-9-6-3

Power Snatch (115#)

Burpees over bar (lateral)

= 5:22

WOD #2

20min. Skill session

-On every odd number minute, complete 3 muscle ups and on every even number minute, complete 5 GHD Sit-Ups. 

Sunday 3-25-2012

Warm-Up

WOD Movements

WOD #1

6 Rounds

60sec. max calories on the rower

60sec. max kettlebell swings (32kg)

= 131 Cal and 100 KB Swings

WOD #2

*In teams of Two

20 Toe-2-Bar (Time keeper)

Max Push Jerk (185#)

AMRAP in 10mins.

Rich Froning and Spencer Hendel = 123reps

Austin Malleolo and James Hobart = 93reps

Saturday 3-24-2012

Warm-Up

Push Press... Once you fail, move on the Push Jerk

(225, 245, 255, 275x...then 275, 295, 305x, 305split)

WOD #1

12min AMRAP:

Every minute on the minute complete a 100m run and in the remaining time complete as many power cleans at 210#.

= 35reps

WOD #2

Every minute on the minute complete 5 strict HSPU, continue for 10min.

After Party:

Muscle Up Practice

Friday 3-23-2012

WOD

Rest Day

Traveling to Phoenix, AZ

Have an awesome day and good luck to all on 12.5

Thursday 3-22-2012

Warm-Up

WOD Movements and Shoulder Prep

WOD #1 (Open 12.5)

7 Minute AMRAP:

Thrusters (100#)

CTB Pull-Ups

3-6-9-12-18-21-24-27.......

*Get as far as you can in the ladder in 7min.

= 119reps

After Party:

50 Ring-Rows

50 Push-Ups

Wednesday 3-21-2012

Warm-Up

Handstand walk practice

Hip extensions

WOD #1

Thruster 1-1-1-1-1 

(235, 245, 255x, 255PR, 260PR)

WOD #2

5 Rounds for time: 

25 Box Jumps (24")

5 Thrusters (155#)

2 Rope Climbs (15')

= 10:14

After Party

Handstand walk 50 yards (Exactly 5min. after WOD #2)

Tuesday 3-20-2012

Warm-Up

Dynamic Warm-Up

WOD #1

3 Front Squats + 1 Jerk (255, 275, 295, 305, 315)

WOD #2

3 Rounds for Time: 25 cal. on bike, 20 hip extensions, 20 knees-2-elbows, 20 lunges w/ 55# plate, 20 slam balls (30#)

WOD #2 Time: 

12:53:00

Afterbash:

15 Muscle Ups