Sunday the 7th of March, 2010

Rest, relax, recover.

Saturday the 6th of March, 2010

Moving Day WOD 1pm Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible. Running and Olympic class canceled for the day

Friday the 5th of March, 2010

15-9-6 Squat Clean 135 with metal plates, Box Jump 30", Sprint 100 meters between rounds and to finish. Rest as needed Tabata push ups Sectional Competitors: Same as above without push ups, work lightly on weaknesses, stretch and roll. Of interest: OLY comp streaming from the Arnold The evolution of free weights

Thursday the 4th of March, 2010

Overhead Squat hold for time 95/65, 2 efforts with full rest Deadlift 3-3-3 Rest as needed 4 Handstand Push Ups, 8 KettleBell Swings, 12 Squats- 8 minutes AMRAP Sectional Competitors: Same as above, lighter than usual on the deadlifts focusing on perfect form.

Wednesday the 3rd of March, 2010

Row 2,000 meters for time Rest as needed 2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts. Of interest: Tapering for Enhanced Performance 21 ways to be built like a bad ass

Tuesday the 2nd of March, 2010

"Nancy" 5 rounds for time, 400 meter run, 15 Overhead Squat 95/65 Sectional Competitors: Work on weaknesses. Rope climbs, double unders, light oly lifts, rowing, pull ups, muscle ups, hspu, etc. After, run 400 meters x 4 w/ equal rest, all efforts within 3 seconds of each other. Stretch and roll.

Monday the 1st of March, 2010

"Cindy" 5 pull ups, 10 push ups, 15 squats 20 minutes AMRAP Compare to February 5th. Sectional Competitors: Max Squat Snatch in ten minutes, not including warm up. Rest as needed. 5 minute MetCon, Pete's choice. Of interest: Those who suffer from constipation will find this exercise of invaluable aid

Saturday the 27th of February, 2010

"Kelly" Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Friday the 26th of February, 2010

"Air Force WOD" For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The...

Thursday the 25th of February, 2010

Overhead Press 1-10-1-20-1-30 Rest as needed 8 minute MetCon, Pete's choice.