March 30

Warm Up
500m row
3 rep sets of deadlifts until warm

WOD
5 rounds for time
3 Deadlifts
6 Handstand Push-Ups
12 Pull-Ups

Whenever you have the time

Warm Up
However you want, I did some squats and bench presses at lower weights.

WOD
AMRAP 12
3 Bench Press @ 185#
5 Backsquat @ 225#

March 16 @ 1pm

Get ready for the pain


Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push ups
10 pull ups

Mobility
2 minutes/side couch stretch + PNF
4 minutes in a deep squat
1 minute/side Serratus stretch + PNF

WOD
"Fran"
21-15-9
95# Thrusters
Pull-Ups

March 15 @ 3PM

Warm Up
500m row
2 rounds
1 skin the cat
10 Kips
10 Push-Ups
Mobility work (circles, pectoral stretch, etc.)

Core: Lateral Pallof Press
3 x 60sec holds/side

Strength: Bench Press
3 x 3 @ 70/80/90% 1RTM

WOD
AMRAP 12
4 Handstand Push Up
8 Pull-Ups
12 Db Snatches total (55#)

March 14 @ some point in the afternoon

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups

WOD
AMRAP 15
15 Db Swings (55#/35#)
250m row

March 12 & 13

March 12, 2011

Warm Up

500m row

2 rounds

5 deck squats + stretch

10 push-ups

10 pull-ups

WOD

For time

Run 1 mile

100 sit-ups

100 back extensions

Run 1 mile

March 13, 2011

On the national mall

WOD

10 rounds

100m sprint 

90seconds rest

Be nasty

March 9 or 10th

I got CAP in the afternoon and evening on Wednesday, so I'll be completing this WOD on Thursday.

Warm Up
500m row
2 round
5 deck squat + stretch
10 Push-Ups
10 Pull-Ups

Strength: Overhead Press
5 x 3, linear periodization

WOD
4 rounds for time
Walking Lunge, 30 steps
15 Pull-Ups
8 Db Swings (70#/55#)

March 8 @ 1PM

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 push-ups
10 pull-ups

Core: Lateral Pallof Press
3 x 30 sec hold/side

WOD
12 Min Cap
Deadlift (225#)
BW Row w/ feet elevated

An example rep round scheme is as follows up to round 10: (deadlift-bw row) 1-1, 2-3, 3-5, 4-7, 5-9, 6-11, 7-13, 8-15, 9-17, 10-19

March 6 @ 5:30

Warm Up
500m row
2 rounds
5 deck squats + stretch
10 Push-Ups
10 Pull-Ups

Core: Sumo-squat holds
3 x 45sec holds

Strength: Backsquats
3 x 3 @ 70/80/90%

WOD
5 rounds for time
7 Strict Pull-Ups
15 TTB
15 Push-Ups

March 5 @ 12PM

Warm Up
500m Row
2 rounds
5 Straddle Stretch + Deck squats/leg
10 Push-Ups
10 Pull-Ups

WOD
AMRAP 10
Squats

Total Squats/10 = TGU to be done

March 3 @ 415...ish

Warm Up
500m row
2 rounds
5 deck squats/leg + straddle
10 Push-Ups
10 Pull-Ups

Core: Planks
4 x 30sec

Strength: Bench Press
3 x 5 @ 65%/75%/85%

WOD
15-12-9 for time
Weighted Pull-Ups (45#/25#)
Weighted Dips (45#/25#)

then conduct

9-6-3 for time
Handstand Push-Ups
Kroc Rows (70#/55#)