Tuesday, April 12, 2011

Atsugi WOD:

200m run
12-9-6-9-12
thrusters (95/65)
pull-ups
200m run
For time

States WOD:

2 min sprint
24-18-12-18-24
Air squats
Push-ups
2 min sprint
For time

Monday April 11, 2011

Atsugi WOD:
4 rounds of:
-20 Burpees
-20 Wallball (20/14)
-11 Sit-ups
-11 Toes to Bar
For time

Then - Deadlift 5-5-3-3-1

*********

States WOD:
4 Rounds of:
-20 Burpees
-20 Jumping Lunges (count each leg)
-11 sit-ups
-11 Seated  knee tucks
For Time

Then - 2 min double under test. Count only successful jumps

Friday, April 8, 2011

ATSUGI AND STATES WOD
This should be a recovery WOD for working hard all week!
5 minute Handstand hold
4 minute Plank hold
3 minute L-sit hang/hold (if you do not have a pull-up bar, you could make two stacks of books to put place your hands on)
2 minute Bridge hold/position

**Rest 1 minute inbetween each exercise, however during the exercise the clock keeps running, just keep re-starting as needed.

Thursday, April 7, 2011

ATSUGI WOD
AMRAP in 15 minutes
6 Power Cleans (135/95)
9 Box Jumps, 20"
12 Supermans

STATES WOD
AMRAP in 15 minutes
12 Tuck Jumps
16 Mountain Climbers (make sure your knees come all the way up to your chest, count only right leg - so 32)
20 Back extensions

Wednesday, April 6, 2011

ATSUGI WOD (sorry, I'm a little late - internet was down)
55 Wall Balls (20/14)
45 Double Unders
35 DB Swings
25 Push ups
15 Burpees
5 Toes to Bar
FOR TIME

*******************
CASH-OUT: Row 1000M (Atsugi) OR 1/2 mile sprint
*******************
STATES WOD
55 Lunges (count EACH leg - 27/28)
45 DUers
35 Push ups
25 Sit ups
15 Burpees
5 HSPUs

Tuesday, April 5, 2011

ATSUGI WOD
3 Rounds for Time:
20 Deadlifts (185/135)
15 Wall Balls (20/14) *the weather looked nice, so maybe outside
10 HSPUs *ditto on the outside
400M Run

USA WOD
3 Rounds for Time:
20 Burpee Broad Jumps
15 Jumping Squats
10 HSPUs
400M Run/40 DUers/Run for 2:30 minutes or 1/4 mile

Monday April 4, 2011

Atsugi WOD
21-15-9
Push Press (95/65)
Med Ball Twists (2 twists - left and right= 1 rep)
FOR TIME, then
REST 5 minutes and run 1 mile, again for time (PRT time is coming up!!)

States WOD
75 Squats
45 Push ups
30 Tricep dips (use the edge of a chair or couch)
50 Squats
30 Push ups
20 Tricep dips
25 Squats
15 Push ups
10 Tricep dips
FOR TIME
_______________________
Atsugi folks *Be sure to warm up and cool down those shoulders (do the Rotator cuff exercises that Cindy has gone over and posted a few times!)
States folk *Sampson stretch before and after WOD.