Tuesday, 0830 and TBD, 18 December 2012

warm up

Ladies WOD:
For time
40 x 30 x 20 x 10
burpee
pull up

D$ WOD:
Air Force PAST
1.5 mile run
max push ups in two minutes
max sit ups in two minutes
max pull ups in two minutes

0830 and 1700, Monday, 17 December 2012

warm up

Ladies WOD:
Bear Complex
7 sets @ 5 rounds not for time:
power clean
front squat
push press
back squat
push press

D$ morning Spec WOD:

Run 1.6 miles (1 lap around doughboy field) 

6 rounds for time

50 m swim

30 flutter kicks (4 count)

Afternoon WOD:

Bear Complex

(see ladies WOD for details)

Saturday, 1030, 15 December 2012

 

WOD WILL BE AT DIX INDOOR POOL NEXT TO OUTDOOR RECREATION

WOD WILL START AT 1040 SHARP, SHOW TIME IS 1030 IN ORDER TO WARM UP

Warm up

WOD:
Run Doughboy Loop (1.6 miles)
Transition to pool deck
25 push ups
50 flutter kicks (4 count)
250 m crawl stroke (5 up and back)
25 push ups
50 flutter kicks
250 m breast stroke swim (5 up and back)
transition to run
Run Doughboy Loop (1.6 miles)

Cool down

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