30 Oct 15

Strength
5x3 strict press

WOD
Tabata fun
1: squat jumps
2: push ups
3: vups
4: jumping lunges
5: kbs
6: knees to elbow

29 Oct 15

Strength
5x5 CGBP (build every set)

Partner WOD
Working in teams of 2 complete as many rounds as possible in 25 minutes:
50 wallballs
40 KBS (53/35)
30 burpees
20 pull ups
100 m run together
*one person working at a time

28 Oct 15

Strength
5x5 BS (build each set)

WOD
AMRAP 10
10 push jerks (135/95)
15 TTB
10 plyo push ups
+
AMRAP 5
ME burpees

27 Oct 15

Strength
5x3 push press build each set to heavy 3

WOD
21-15-9
KBS (70/53)
KB goblet squat
DB snatches (50/35)(alt arms each rep)

26 Oct 15

Strength
5,4,3,2,1 DB BP

WOD
EMOM 20
Even: 6 heavy thrusters
Odd: 10 burpees

23 Oct 15

100 Dubs
80 butterfly sit-ups
60 air squats
40 KBS (53/35)
20 box jumps
40 OH lunge (45/25)
60 V ups
100 Dubs

22 Oct 15

Complete 4 sets of 10 wall walks (with push up) rest as needed between sets

WOD
AMRAP 15
5 DL 225/185
10 TTB
15 plyo push ups
30 dubs

21 Oct 15

1 min ME air squats 1 min rest x4

WOD
4 RFT
400m run
21 Ab mat sit-ups
12 DB/KB thrusters

20 Oct 15

Complete ME sit-ups for 1 minute then rest 1 minute x4 (abmat sit-ups, knees bent and feet flat on floor)

WOD
14-1
Burpee box jump overs
Pullups

19 Oct 15

Complete 1 min ME pushups with 1 min rest x4 (must stay in front leaning rest position no going to knees)

WOD
10 rounds
200 m sprint
10 OHS (85/65)

16 Oct 15

Buddy WOD
Bear complex+40 DUBS

Bear complex 1 rep =
1 power clean
1 front squat
1 push press
1 back squat
1 push press
Repeat the sequence 7 times for one round.  Complete 5 rounds. Bar can NOT be released even to regrip and can only touch the ground as a "touch and go" for next rep.

*partner one does one round of bear complex and then 40 DUBS.  Partner two can start their bear round once partner one gets off the bar, you don't wait for them to finish the DUBS.

15 Oct 15

Strength
5-1 CGBP (add every set to a heavy 1)

WOD
10-1
KBS (heavy)
Pullups

14 Oct 15

Strength
5,5,3,3,1 BS

WOD
9-15-21
Squat cleans (115/85)
Box jumps
400m run after each

13 Oct 15

Strength
5x3 Push Press

WOD
3 RFT
Farmer carry around basketball court (45/35 each hand)
10 TTB
15 kbs(53/35)
35 dubs

12 Oct 15

Gym is open from 6-2 today if anyone wants to come in and do one (or two or all) of the competition WODs... I'll be there at 1030 for Adrienne.

Flood update

Folks, since I don't get a lot of information from post, what I am being told is that due to the water issue on post the gyms are not open.  Priority is going to the medical facilities, commissary, PX, and BCT units as it should be.  As soon as I know when the gyms are open again I'll post it on here.  Hope everyone is staying safe!  If your wanting some fitness back in your life, remember all of the WODs we've ever done that only require your body and no equipment...take some time to volunteer in the recovery efforts but be careful you don't go out to volunteer and get yourself stuck somewhere.  Be careful and hope to see you all soon.

Home WOD

Coach's home WOD

10 rds of
250m row
2 Min rest
During 2 min "rest" complete 20 pushups

Truth is I watched the #Froningmovie and felt like a loser sitting around the house.

2 Oct 15

Daily challenge - complete 7 rope climbs

WOD
Every 2 minutes x 4 (8 minutes total)
20 weighted lunges (35/25 in each hand)
rest 1
AMRAP 5
20 DUBS
10 squats
rest 1
AMRAP 5
5 burpees
10 box jumps
rest 1
AMRAP 5
5 TTB
10 plate swings (45/25)