(240) 317-5303

1 August 2013

Warm Up

3 rounds of: 

20 alternating lunges, 20 air squats, 

5 toes to bar, 5 knees to elbows, 5 beat swings, 

10 pull ups, 

and 1 rope climb, 

end with samson stretch

Gymnastics Skill/Strength

3 rounds of: 30 sec L hold and 30 sec rest; 

 3 rounds of: 30 sec ring support, 30 sec rest

3 rounds of: 30 sec plank, 30 sec rest

WOD

3 Rounds for time:

300m Row

 15 Toes to Bar

 16 alt KB snatch

2 August 2013

Warm Up

200m run 

15 lateral jumps over parallete

 15 push ups

25 air squats

200m sprint

samson stretch

Skill/Strength

4 step bracing

 2 min hollow hold

2 min plank

WOD

“Lucky Day”

13 Rounds for Time:

3 deadlift at 225/185

3 bar push ups

3 lateral jump/burpee over bar

31 August 2013

Warm Up

400m group jog

20 overhead squats with PVC

20 sit ups20 push ups

Samson Stretch

WOD

Spartan 300: 

25 pullups

50 Deadlift at 135#

50 push ups

50 box jumps

50 floor wipers at 135#

50 clean and press 16k KB

25 pull ups

30 August 2013

Warm Up

300m row

30 mountain climbers

30 pull ups

30 air squats

30 sit ups

samson stretch

Skill/Strength

**500m row time trial**

2 min plank hold

WOD

Back Squat

10 sets of 1 

increasing weight

29 August 2013

Warm Up

400m row

20 front squats

20 pull ups

20 push ups

20 alternating squats

20 med ball cleans

 samson stretch

Strength

Deadlift

5 sets of 3

WOD

Max tire flips in 1 min, rest 1 min, 

max clapping push ups in 1 min, rest 1 min, 

max muscle ups in 1 min, rest 1 min, 

max box jumps in 1 min, rest 1 min, 

max shoulder taps (handstand) in 1 min, rest 1 min, 

max pistols in 1 min

28 August 2013

Warm Up

20 alternating lunges

20 shoot throughs on paralletes

20 lateral jumps on paralletes

200m sprint

20 toes to bar

20 pull ups

20 overhead squats

samson stretch

Skill

30 sec L hold x 3 with 30 sec rest, then 2 sets of max L hold pull ups

WOD

Sled Pull out and back in parking lot, 50 air squats, 1 mile run

27 August 2013

Warm Up

3 mins double unders

20 overhead squats with PVC

20 pull ups

20 sit ups

20 alternating lunges

20 push press with bar/PVC

samson stretch

Strength 

Push Jerk

10 sets of 1

WOD

400m farmers carry (1.5/1 pood), rest until end of 5 mins,

40 alternating KB snatch, rest until end of 4 mins, 

40 KB swing

26 August 2013

Warm Up

200m run

10 knees to elbows

10 beat swings

10 pull ups,

10 squat cleans with pvc

20 front squats with PVC

20 sit ups

samson stretch

Skill

3 min hollow hold

WOD

2 min barbell front rack hold (95/65)

400 m run

30 burpee box jumps

25 toes to bar

20 front squats

15 presses

10 burpee lateral jumps over bar

5 squat cleans

24 August 2013

Warm Up

3 rounds of 200m run

15 pull ups

15 push ups

15 sit ups

samson stretch

WOD

Team WOD: 

Complete 400m tire flip, 

1 mile run, 

1K row as a team. 

 Any order, group of 3, only 1 can be working at a time.

23 August 2013

Warm Up

20 mountain climbers on med ball

10 wall ball

10 chest to bar pull ups

10 burpees

 200m run

samson stretch

Strength

Strict Press

5 sets of 3

WOD

“death by wall ball”

start 20 ft from wall at each minute

1 push up

sprint to wall

wall ball throw (increase by 1 each min)