September 2010

9:30a Boxing 1:00p-4:00p Olympic Lifting/Open Gym

Weighted Pull-ups 3-3-3-3-3 For time: KBS 40-32-24-16-8 (53/35) T2B 20-16-12-8-4

Split into 2 teams: Wod 1 Team 1 will run 1000m for time.  For every member on the team a 15lbs sandbag must be transported over the 1000m.  You may divide the weight however you like. Wod 2 Team 2 will push the prowler loaded with 60kg as many 40m lengths as possible in the

Freddy’s Revenge 5 Rounds for time: 5 Shoulder to overhead 185/115 10 Burpees

Skill Practice: 3 Rope Ascents 6 Muscle-ups 9 Pistols 12 GHD Sit-ups 6 rounds as a relay with a 3 person team: 200m Sprint [youtube]j9fVlvQA4cs[/youtube]

No Morning Hours 4:00p-8:00p Olympic Weightlifting & Open Gym [youtube]oIBllx1bY6Q[/youtube]   

Air Force Workout For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats *Every minute on the minute perform 4 burpees

5 rounds for load: 1.5 Press 3 Plyo Push-up 5 Rest 2:00 5 rounds for load: 1.5 Squat 3 Glute Ham Raise 5 Rest 2:00 For time: 500m Row  

Helen all at once! For time: 1200m Run 63 KBS 53/35 36 Pull-ups (this was the first round of the second wod at the 2010 games.) The entire workout is posted below.  It’s like a super sized Helen, some took to calling this workout Hellen! For time: 1200m Run 63 KBS 53/35 36 Pull-ups 800m

6 rounds for load: 40m Prowler Rest 1:30 6 rounds for load: 40m Sled Pull Rest 1:30