17MAR09

58 Burpees for Time.


Recruit - 30
Master - 100

16MAR09

 

58 Pullups

58 Situps

58 Pushups

58 Squats

 

For Time.

 

 

06MAR2009

4 rounds for time:

300m Row
15 SDHP with 45lb KB



Apprentice: Sub 9 SDHP
Recruit: Only 3 rounds and sub 9 SDHP

30 Man-Makers for Time

More Gear for deployment

15lb MED BALL
various 10-4 lb MED BALLS
1 new CONCEPT 2 Rower
Weight Vest
Snatch drills - metal pipes
ABMAT

Garage GYM

 

Functional Equipment

Rings and 1 KettleBell are now in FWD Pallet Staging.

Coming Soon:

Weight Vest
Parallette Bars
Sloshy Pipe
PVC for snatch drills

13JAN2009

3 sets of:

Run 1/2 Mile (Bike 2 miles)
29 Push Press

Time it.


M: Use 45# Bar
A: Use 2 10# DB
R: Use 2 5# DB

------
Push Press is a military press (full extension) but using a small bend in the legs (no more than 25% down) to use to help propel the weight (via the hips) over your head.

12JAN2009

Endless Pullups

With continuously running clock complete:
1 pullup the first minute, 2 the 2nd, 3 the 3rd, etc.....

until you cannot complete a full set in the 60s.


Master & Apprentice: As prescribed
Recruit: Use Jumping Pullups

11JAN2009

Jake's Finest

58 Pullups
58 Pushups
58 Situps
58 Squats
For Time


Master - As Prescribed
Apprentice- 29 Reps
Recruit - 15 Reps

WOD 01JAN2008

NANCY
5 rds for time:
400m Run
15 OHS (95#)

Master: As posted
Apprentice: 3 rds for time
Recruit: 3 rds of 400m run, 5 OHS (45#)