10/30 Jason

WOD Jason

100 squats
5 Muscleups
75 Squats
10 MU's
50 Squats
15 MU's
25 Squats
20 MU's (fucking ouch)

22:07 squats unbroken

10/29 Annie

WOD Annie

50-40-30-20-10 reps
double unders
elevated side bends (each set divided by 2)

7:48

10/28 Sprints/Nate

WOD Morning

Hill Sprints x 4
10 burpees between sets

WOD Afternoon

Nate

2 Muscleups
4 HSPUs
8 Kettlebells (only 35lb plate though)
14 Rounds

10/27 Rest Day

Rest Day

10/26 PU-PU-ABS

WOD Morning

5 Rounds:

12 strict pullups
25 pushups
12 leg raises

WOD Afternoon

Same as above

10/25 Rest Day

Rest Day

10/24 PU-Situps

WOD

Blackjack

20 pushups
1 anchored situp
19 pushups
2 anchored situps
......
pushups-255 reps
situps-210 situps

10/23 HSPU-L-Pullups

WOD

15 HSPU's
1 L-PU
13 HSPU's
3 L-PU's.....11:30

10 more rounds of 5 reps each 115/115 total 28 minutes

10/22 Run

WOD Morning

Hill Sprints x 4

10/21 Tabata

WOD "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups 12 per round (13 last round)
Pushups 14x4 13x4
Situps (ball) 13,13,11,11,10x4
Squats 18 per round

10/20 Shoulder Press-Back ext.

WOD

7 Rounds for time:

75lb shoulder press 21 reps
back extensions 21 reps

Ouch 20:28

10/19 Pullups-Ring Dips

WOD

15 Rounds for time:

10 pullups
10 ring dips

14:28 unbroken house nigger

10/18 Bike

WOD Bike

Bike to newport, frassos bike exploded-didnt have to ride home

20 miles

10/17 Pullups-Rings-Situps

WOD

At your own pace, 10 rounds:

10 chin-ups
12 ring dips
20 anchored situps

10/16 Pullups-Pushups-GHD

WOD

10 rounds for time

15 pullups
20 pushups
15 GHD

22:22 brutal...hot..head hurts...

10/15 Rest Day

rest day

10/14 Cindy-ish

WOD Morning n Mellow

4 sets not timed:

10 pullups dead hang
12 ring dips
10 Leg Raises

WOD Afternoon

Cindy-ish

2 rounds times with a few minutes break betwee:

10 Sets Timed:
5 pullups
10 pushups
15 squats

6:24 & 6:18

10/13 Rest Day

Rest day

10/12 Fran

WOD Fran

3:19

10/11 L-pullups-Ring Dips

WOD

25 rounds at easy pace

5 L-pullups
7 ring dips

total: 125 L-pullups & 175 Ring Dips

10/10 Half Ironman

WOD Half Ironman

1.2 mile swim
56 mile bike
13.1 mile run

6.5 hours long = fuck...

10/9 Rest Day

Ate weed cookies, drank sam adams octoberfest n wine, ate panda express, and took a good night ambien before the race day...

10/8 Rest Day

Rest Day

10/7 PU-Ring-Situp

WOD
10 Rounds for time:

12 pullups
12 ring dips
12 leg raises

19:47

10/6 Swim

WOD Swim

40 Lap Warmup
5x100's Alternate IM/Free
5x50's w/paddles

10/5 Run/30 Muscle ups

WOD Run

5 Hill Sprints

WOD After Run

30 Muscleups- 6:44
40 Muscleups- 10:50
50 Musclups- 15:22

10/4 Bike

WOD Bike

Palos Verdes 45 miles
all hills ....

10/3 Swim

WOD Swim

20 warmup
5 100s on 2 minute
5 50's sprints

10/2 lunge-pu-box-du-...

WOD

25 Walking lunge steps
20 Pull-ups
50 Box jumps,
20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 10 pound ball
45 Flying Pullups

14:40

10/1 L-Pullups

WOD Office

10 rounds 12 reps L-Pullups

120 L-Pullups

9/30 Thruster-HPC-SDHP

WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rounds