Hodgepog

12-14-15

Strength:  Bench– warm up, then do 3-3-3-3-3. 

Work Capacity: Complete 4 rounds for time…

•       10x power clean (75#/55#)
•       10x Ring Row
•       10x Burpee

Durability: 10x 50m sprints. Max sit ups in 2 min

12-10-15

Why Not

12-07-15

3 rounds: jump rope x 50; Bench x 10; Pushup x10; air squat x 10

Strength: Bench press warm up then do 5-5-5-5-5. 

Durability: 10x 100m sprints (minimal rest). 50x 4-count flutter kicks, 50x leg levers. 

12-03-15

Definitely a hoody up training day

ONRAMP WOD – Thursday 12/3/15

Baseline: Pre-SOP, box breathing, then ROM drills. Run 400m, then 3 rounds of 10x GHD back extension, 20x Air squat, x50 jump rope

Strength: Back squat – warm up then 5x5. 

Stamina:  400m front rack sandbag carry (50#/30#).

Work Capacity: Complete the following for time…

•       Row 500m: (substitute: 2 min banded rows)
•       10x Burpee Pull up
•       Row 750m (substitute: 3 min banded rows)
•       10x Burpee Pull up
•       Row 1,000m (substitute: 4 min banded rows)

12-2-15

3 rounds: 10 reverse hyper, 10 squats, 50 jump rope, 10 pushups

Bench

Work Capacity: 4 rounds for time…(10:46); This weekend's sugarfest at hunting camp put my fitness levels back by at least 6 weeks

•       Run 200M
•       7x Power Clean (95-65)
•       7x Push Press (95-65)
•       7x Burpee