OH Lunges & Burpees

Warmup
400m run or row
Then 3 rounds of
5 pull ups
10 push ups
15 squats
20 sit ups

Strength
Week 4
Deadlift

Times & Weights from 2014

WOD
5 rounds
50' OH Lunge (45# plate)
21 Burpees

Maggie's Birthday Party

Happy Birthday!

Warmup
400m run or row
Then 3 rounds of
5 pull ups
10 push ups
15 squats
20 sit ups


Strength
Week 4 Day 1

WOD
Maggie's Birthday Party
18min AMRAP
4 Pull Ups
29 Sit Ups
15 Wall Ball

Note

Today is 4-29-15 and Maggie turns 18! Happy Birthday Maggie!

The Bear Complex

Warmup
400m run or row
Then 3 rounds of
5 pull ups
10 push ups
15 squats
20 sit ups

Strength
Week 3 ?

WOD
"Yard Sale" 

Then 
The Bear Complex
5 sets of 7 reps

Note

Del

Warmup
400m run or row
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

Strength
Week 3 Squat

WOD
"Del:" 
25 burpees
400m run with med ball
25 "weighted" pull-ups
400m run with med ball
25 handstand pushups
400m run with med ball
25 C2B pull-ups
400m run with med ball
25 burpees

Note

Short "Run-Burpee-Run"

Warmup
400m run or row
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

Strength
Week 3 Bench/ Press

WOD
10 Rounds for time:
20 Burpees
200m Run

Note
FYI the long "Run-Burpee-Run" is a work capacity challenge of 10 rounds of 100 Burpees and 800m run.

Jackie

Jackie Perez

Warmup
Figure 8 run
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

WOD
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Mobility
10-15 min

Fran

Warmup
Figure 8 run
Then 2 times through:
15 Pass Throughs
10 sec HS Hold
5 Pull Ups
15 Squats
10 Hollow Rocks
5 Push Press (light bar)
1 min Squat Hold

Strength
Week 3 Press/ Bench

WOD
Fran
21-15-9
Thrusters 
Pull Ups

Mobility
10-15 min

Lumberjack 20

Warmup

400m run

3 rounds of:

15 sit ups

15 DB Swings

10 push ups

5 pull ups

10 Burpees

Strength

Finish week 2 if you haven't

WOD

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m

20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Note:

Team WOD with a Pet Rock

Warmup

400m run

3 rounds of:

15 sit ups

15 DB Swings

10 push ups

5 pull ups

10 Burpees

Strength

Week 2 Back Squat

WOD

Teams of 3 with a pet rock

400m run

100 squats

100 sit ups

400m run

100 shoulder to overhead @45

100 burpees

400m run

100 sit ups

100 squats

400m run

Note:

The South Wrestler

Warmup

400m run

3 rounds of:

15 sit ups

15 DB Swings

10 push ups

5 pull ups

10 Burpees

Strength

Week 2 Press/ Bench

WOD

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans @ 135

6 Hand-Release Push-ups

9 Burpees

12 Pull-ups

50′ Bear Crawl

Note: