Friday, 14 Jan, 0700 and 0830 and TBD

warm up

0700 D$ swim WOD:

Tread water for 10 minutes
(if you touch the side or bottom you will do 50 burpees at completion of WOD)

100 meters frog kick only with board
100 meters frog kick without board
100 meters crawl stroke


0830 WOD:
2 rounds for time
50 push ups
40 sit ups
30 push press (95lbs / 45lbs)
20 pull ups
10 wall ball shots
400 m run

Afternoon WOD:
 5 x 3 of the following:
Bench Press
Press

5 x 5 Weighted pull up

5 x 20 Weighted push up

0830 and Afternoon is TBD, Thursday

warm up

0830 Ladies WOD:
3 mile run

Afternoon WOD:
5 x 4 of the following:
Back Squat
strict press
power clean

5 x 20 weighted push up with vest

5 x 5 weighted pull up with vest

2 mile run with 22 lb weighted vest

0830 and 1700, Wednesday

warm up

Ladies WOD:

"Murph"

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)

D$ morning WOD:
warm up
tread water for 5 min straight, don't touch the bottom or side.  Every time you do it is 10 burpees.

swim 500 m breast stroke


Afternoon WOD:


"Murph"
1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

all of this is done with a 20lb weighted vest (scale the weight but not the reps)"Murph"

0830 and 1700, Tuesday

warm up

Ladies WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press
Pull up

Lunges (4 x each leg)

D$ Morning WOD:

Swim 1000 m at easy pace
10 x 25 m sprints

3 mile run

D$ Afternoon WOD:

5 x 8 of the following:

Bench Press

Seated Shoulder Press

Weighted Pull up

Back Squat

Lunge

0830 and 1700, Monday

warm up

Ladies morning WOD:

Bench press : 5 x 8

12 min AMRAP
21 push press
15 walking lunge
9   pull up

D$ Morning WOD:
Warm up

Swim - 5 x 50m sprint, 1 minute rest between sets (crawl stroke)
            5 x 100 m sprint, 2 minute rest between sets (crawl stroke)
            200 m cool down swim

Run 3 miles under 24:00

D$ Afternoon WOD:

5 x 8 of the following:

Back Squat

Front Squat

Lunge
Pull up

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