Friday- 15July2011

Rx
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.


ADVANCED:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

INTERMEDIATE:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
If you have been doing HSPU progressions, try getting upside down today and seeing how you do.

BEGINNER:
21 Pull-ups (Beginner or assisted okay)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted okay)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted okay)
9 Handstand Push-ups progressions

Post scaling and progressions (which band, number of abmats...) with time.

Thursday-14July2011

Snatch one rep every minute on the minute for 15 minutes.

This WOD is self scaling….Everyone will do 15 snatches.  You can change the weight between each rep or keep it the same.  In the end, you will post the highest and lowest weights used.

Wednesday 13 July, 2011

Rx
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups

scaling options

ADVANCED
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 10 reps
10 Push-ups
145/105 pound Deadlift, 5 reps
5 Push-ups
-or-
Three rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups

INTERMEDIATE
Three rounds for time of:
Run 400 meters
95/65 pound Deadlift, 20 reps
20 Push-ups
95/65 pound Deadlift, 10 reps
10 Push-ups

BEGINNER
Three rounds for time of:
Run 400 meters
15 - 45 pound Deadlift, 10 reps
10 Push-ups
15 - 45 pound Deadlift, 5 reps
5 Push-ups

Tuesday - 12JULY2011

Rx
Weighted Pull-ups
1-1-1-1-1-1-1 reps

Monday - 11JULY2011

Rx
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps

BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Friday - 08JULY2011

We Will be meeting in 2-27s gym today. That's located in DQuad just behind the gym, you can park at the Tropics and walk over. The gym is on the 3rd floor of Building 453

Rx
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

scaling options
ADVANCED
Five rounds for time of:
15 foot Rope climb, 1 ascent
5 Handstand push-ups
10 One-legged squats, 45 pound barbell

INTERMEDIATE
Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats

BEGINNER
Three rounds for time of:
1 Beginner Rope climb
5 Handstand push-up progressions
10 Assisted One-legged squats

Thursday - 07JULY2011

Rx
"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

scaling options
INTERMEDIATE
40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood

BEGINNER
30-20 and 10 rep rounds of:
Wall ball shots, 10-14 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds

Wednesday - 06JULY2011

Rx
Shoulder Press
5-5-5-5-5 reps

Tuesday - 05JULY2011

Hope everyone enjoyed a safe holiday, but it's time to get back to work.

Rx
Three rounds for time of:
135/95 pound Front squat, 12 reps
12 Burpee pull-ups

scaling options
INTERMEDIATE
Three rounds for time of:
95/65 pound Front squat, 12 reps
12 Burpee pull-ups

BEGINNER
Three rounds for time of:
15-25 pound Front squat, 12 reps
9 Burpees
6 Beginner or assisted pull-ups

Monday - 04JULY2011

HAPPY 4th of JULY!

Because of the 5k/mile run taking place on post we're going to change the time for today to 1000. Feel free to come in at any time though.

Rx
Deadlift
3-3-3-3-3

work up to your max by adding weight after each set of 3. We did this one recently so make sure you check back at your last weight, try to beat it.