Sunday, 9 December 2012

WOD #1:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Weighted Ring Dips

WOD #2:

"Jerry"

For time
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Rest Day, ARMY VS NAVY 8 DEC 2012

REST DAY

GAME TIME WOD:

DRINK BEERS AND EAT PRETZELS

Friday, 7 December 2012

                                            Miramar Air Show 2009 (I'm in the last one)

Warm up

D$ Spec Ops Morning:
2 x 25m kick only  http://www.swimsmooth.com/kick.html
rest 5 min
6 x 200 m (alternate breast and crawl stroke every 200 m)
between each 200m swim perform 20 push ups and 20 flutter kicks then rest 2 minutes

D$ Spec Ops Evening:
Chipper:
50x deadlift @ 35% 1 RM, 100x KB sumo deadlift high pull (24kg/16kg), 800m sandbag carry

0830 and 1700, 6 December 2012

WARM UP

AM LADIES WOD:

4 MILE RUN FOR TIME

D$ SPEC OPS WORKOUT:

500 M SWIM WARM UP

6 X 25 M SWIM TAKING AS LITTLE BREATH AS POSSIBLE

AT COMPLETION OF THE SWIM DO THE FOLLOWING:

1-10-1 PULL UP AND PUSH UP PYRAMID 

(1 PULL UP, 1 PUSH UP, 2 PULL UP, 2 PUSH UP,....)

PM WORKOUT:

2 MILE RUN FOR TIME WITH 15 LB WEIGHTED VEST

AT COMPLETION OF RUN COMPLETE THE FOLLOWING:

1000 M ROW AND 200 AIR FORCE STYLE SIT UPS

0830 and 1700, 5 December 2012

Warm up

AM Ladies WOD:
This is not for time!
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups between sets (palms facing you)
10 walking lunge (5 each leg)
10 sit ups

D$ WOD:
20 min swim, try to take as little break as possible.
then do the following:
Bench Press: 10 x 8 x 6 x 4 x 2
between sets of bench do the following
10 chin ups (palms facing you!)
10 walking lunge (5 each leg)
10 sit ups


PM WOD:
10 x 200 m sled drag, go as heavy as able.

0830 and 1700, Tuesday, 4 December 2012

NO EXCUSES, SHUT UP AND DO WORK!

Warm up

AM / PM WOD:

7 rounds for time for time

400 m run
15 box jump
10 toes to bar

0830 and 1700, Monday, 3 December 2012

Time to get back to work!!!

AM WOD:
Weighted pull ups 10 sets of 3 (10 x 3)

Push Press: 8 x 6 x 4 x 2

Double Tabata push up and sit up, alternate between the two for 8 minutes of time.

PM WOD:

run 2 mile
100 air squats
run 2 mile
100 sit ups