Aug 31 Sprint

5 X 60 yd sprint with 1 min rest
60 yd walking lunge
5 X 60 yd sprint with 1 min rest


Aug. 30

3X5 Bench Press

SDHP @ 115
Chest to bar pullups

Aug. 29

Back Squat 3X5

Warrior Dash Practice. Buddy 800s out back mixed with L-sits and Hand stand holds. Depending on numbers we’ll figure out teams

Aug. 26

Barbell Complex. 5,5,5,5,5  (you can keep the same weight or go up, its up to the individual)

Barbell Row
Hang Power Clean
Front Squat
Shoulder press (or push press)
Back Squat
Good Mornings

For these you do 5 reps of the first exercise before moving to the second, and so on. Also, once you pick the bar up you can not put it back down until you finish.

Thoughts on daily WODs

I’m just curious as to people’s mental state with our workouts.  Granted that some days we need a mental beatdown grinder but for the most part we should be looking forward to the workout everyday.  If we as a group dread showing up but feel guilty because everyone else shows up then eventually we are going to fall apart.  If that’s the case we need to re-evaluate.


August 11th, 2011

4X 1/2 mile run (1000 m row)
2:00 min rest between intervals

Try to keep all times within 6-8 seconds of each other. Burpee penalties for people with widely skewed run times. (Penalties are decided on by the rest of the group)

Whats next
15-20 minutes of stretching and mobility.

August 9th, 2011

Run 400 (row 500), 20 L-Pullups
Run 800 (row 1000), 20 Leg raises
Run 400 (row 500), 20 L-pullups
Run 800 (row 1000), 20 Leg raises
Run 400 (row 500), 20 L-pullups

Can be done at the track or on the rower, your choice.

August 8th, 2011

5 Rounds
Max reps bodyweight deadlift (3 sec max rest on the floor to reset grip)
Max rep chest to deck pushups.

Rest as needed between exercises, go to failure. Try not to short the pushups just to get extra reps, these should be like full extension strict pullups.

What’s next (if time allows)
10 TGU each hand with a weight that you feel is HEAVY.