8-8-13

Conditioning: For time
100 Bodybuilders (GORUCK exercise)

Note: A bodybuilder is basically a full burpee pull up with a Knee to Elbow on the end before releasing from bar to start your next rep.

Standing>push up>jump feet up to hands>jump up to bar>pull up>knee to elbow>release bar>repeat.

8-7-13

Sports Day.

*Bonus WOD:
Row 2000m Time Trial. All out effort.

8-6-13

Benchmark WOD:  CINDY

AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats

*Tip: Keep a steady pace and keep breathing. A good goal is 20 rounds or better.

8-5-13

Strength:
Atlas Stones
Find your max heaviest Atlas Stone you can lift to full standing position: knees locked, hips open.

WOD:
Using the stone that is next lightest (just below in weight) from your established max effort stone from above,
Complete:
5 rounds for time
3-5 stone lifts
30 push ups
30 flutter kicks, 4 count

*Hint: Chalk your forearms!!

8-3-2013 & 8-4-2013

ACTIVE Rest!

Play a sport

Ride a bike

Go for a walk

Wrestle with kids

etc...

8-2-2013

WOD

4 Sets:
Press Cluster 1.1.1.1.1 
rest 20 sec
15 Heavy KB Swings
rest 2 min

Then

For Time:
50 Double Unders
25 Sit Ups
40 DU's
20 Sit Ups
30 DU's
15 Sit Ups
20 DU's
10 Sit Ups
10 DU's
5 Sit Ups

Notes:
-On Press Clusters rack weight and rest 10 sec between each rep. Pick weight slightly higher than 5 rep max for all sets.

8-1-2013

WOD

5 sets:
AMRAP Strict Pull Ups
rest 1 min
AMRAP Strict Dips on Bar
rest 1 min

Rest as needed

Then

5k Row