C2 Row – 2k TT

Navy Seals:

• 3 x 5 Turkish Get Ups 12kg
• 3 ROUNDS for time
• 400m run
• 25  Pull Ups
• 50 Push Ups
• 75 Sit Ups
• 100 Squats

Running Clinic  – Interval Training

Power Cycle – Lactate Threshold

O-Lifting

• Progressive build – deadlifts
• Cleans 45/65/85/95; tall clean squat; hang clean squat; power clean squat

WOD:

• WarmUp: Box Squats & Row
• 3 rounds
• 5 DB full squat snatches (r/l)
• 10 KB Swing
• 15 Knees to Elbows
• 20 Box Jumps
• Sprint to Jog

Revolution:

• 20 minute cycle – interval
• 10-9-8-7……
• Back Squat (body weight)
• Situps w/45lb. plate (looking through the hole)

WOD:

• AMRAP 10 min
• 100 Jump Ropes
• 30 Air Squats
• 20 3-level Swings
• 10 OH Lunge Steps (r/l)
• then…..5x
• 2 Turkish Get Ups 16kg
• 10 Flip Squats 16kg
• 15 Snatches (r/l) 16kg
• 20 Hand to Hand Swings

CrossFit Endurance:

Run and C2 Rower workouts

• 90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

WOD:

“DT” CrossFit Main Page

• Rounds of 5 for time
• Dead Lift 155lb
• Hang Power Clean 75/85lb
• Push Jerk 75/85 lb
• (moved up with weight)
• Finished with 50 GHD:)

25 minute cycle – Interval Training

CrossFit Endurance:

• 1500m row – Damper at 9
• Hill Row

WOD:

• 50 Burpee Pullups
• 21-15-9
•  Power Clean to racked lunge to push press – 75#
• 1500m following each evolution

1 mile run/ 30 Squats / 30 KB Swings

WOD: x 10

• 10 Hang Clean Squats 75lb. to Push Jerk
• 18 Push Ups
• 50 Situps butterfly

Run 3 Miles

WOD: x 10

• 6 Turkish Get Ups each arm 30lb.
• 10 GHD
• 1 Rope Climb
• 10 Deadlifts 135lb.
• 10 Back Extensions

Running Clinic

• 1 mile warm up
• 3 mile tempo pace

Power Cycle:

• 1 hour – Lactate Threshold Ride
• Wattage & Gears!

Combat – Krav : 1 hour

KB WORKOUT:

Warm Up:  45:10  x 3 rounds

• 3 Level Swing
• Burpee
• Flip Squat
• SDLHP

WOD:  5m on 1m rest

• Snatch 35lb
• Clean 35lb
• Squat (flip) 35lb
• Push Jerk 35lb
• OH Squat 35lb

CrossFit Endurance

• 5 K – TT

Navy Seals WOD:

• 800m Row
• 20 OH Squats w/pvc; 20 OH Squats w/45lb. OBar
• then…
• 400m row
• Max Box Jumps
• 400m row
• Max KB Swings 50lb.
• 400m row
• Max Burpees
• 400m row
• Max Thrusters 65lb
• 400m row
• Max Jumping Pullups

Great partner WOD.  Partner 1 heads out on 400m row, while partner 2 commences as many box jumps as he can until partner 1 is done and so forth.  Alternating partner exercises.  Perform to max intensity!!  This WOD was as a run but modified to row because of MICHIGAN WEATHER!!