WOD Week 22

by SFC Jim Mahan on February 22, 2010

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WG / Modified Barbara MG M MG / Bodyweight Fran G
15 Pull Ups 600 meter run 4X 500 meter sprint best pace 21 – 15 – 9 100 meter sprint
40 situps 50 pushups 50 meter alternating        lunges Partner Assisted Pull Ups 40 pushups
60 air squats 800 meter run   Push Up 30 burpees
  50 situps   Sit Up 40 Situps
  1000 meter run     30 Air Squats
  50 air squats     100 meter sprint
         20 V Ups
        15 Mountain Climbers
        1 Mile Run 7:00 +/-
    NOTES    
5 rounds for time 1 round for time   For time For Time
3 minutes rest / round        
         

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Week 21

by SFC Jim Mahan on February 16, 2010

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
M GW MGW MG G
800 meter run 75 air squats 1 Mile Run 7:00 Pace 800 meter sprint 2 Mile Run 7:00 – 7:30 Pace
20 burpees 75 situps 50 meter alternating        lunges 50 burpees 15 Partner Assisted Pull Ups
20 situps 75 pushups max pushups   30 Box Jumps
800 meter run run 1000 meters 1 Mile Run 7:00 Pace   30 V – Ups
20 burpees        
20 situps        
1 mile run 7:00 Pace        
         
         
    NOTES    
1 Round for Time 3 Rounds for Time As many rounds in 20 minutes 3 Rounds for time 1 Round for Time
  1 min. rest per round   1 minute rest/round  
         

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27 NOV 09

by SFC Jim Mahan on November 27, 2009

Rest Day. III Corp Training Holiday.

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26 NOV 09

by SFC Jim Mahan on November 26, 2009

Happy Thanksgiving! Rest Day

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WOD 25 NOV 09

by SFC Jim Mahan on November 25, 2009

Tabata Squats

8 rounds of 20 seconds max effort followed by 10 seconds of active rest.

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WOD 24 NOV 09

by SFC Jim Mahan on November 24, 2009

400 meter run

4 X 50 meter sprint

25 Pushups

400 meter run

4 X 50 meter sprint

25 situps

400 meter run

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WOD 23 NOV 09

by SFC Jim Mahan on November 23, 2009

Run 400 Meters

Burpee Broad Jump X 25 meters

Alternating Lunges X 25 meters

Burpess Broad Jump X 25 meters

Bear Crawl X 25 meters

Burpee Broad Jump X 25 meters

Run 400 meters

 

2 rounds for time

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WOD 20 NOV 09

by SFC Jim Mahan on November 20, 2009

10 Burpees

400 meter run

10 KB swings*    Deadlift can be substituted

400 meter run

10 KB swings*    Deadlift can be substituted

 

3 Rounds for time

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WOD 19 NOV 09

by SFC Jim Mahan on November 19, 2009

Station 1: 25 Wall ball shots, 10 front squat

Station 2: 10 Pull ups, 10 Knee to elbow

Station 3: 50 Pushups, 50 Situps

 

3 rounds within 25 minutes

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WOD 18 NOV 09

by SFC Jim Mahan on November 18, 2009

Run 1 Mile

50 Box jumps

10 Pull ups

10 Knee to elbows from Pull Up bar

Run 1 mile

 

1 Round for time

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