I want a sports almanac from the future!

Day 24

Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)

Day 23

Warm Up
5 rounds of
7 Pull Ups
7 Burpees
10 PVC Good Mornings

WOD
In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps

175lbs 24"box
team: w/ Pat
score: 22 3dl

Day 22

Warm-Up
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds

WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP

Day 21

Warm-up:
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill

WOD:
“Tabata Something Else”
Complete 40 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, the fourth 8 are air squats and finally, the last 8 intervals are double-unders. One minute rest between exercises.
Post total reps from all 40 intervals to comments.

Day 20

Warm Up
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups

WOD
Front Squat 3-3-3-3-3

Finisher
Team Row

(3) 135, (3) 155, (3) 165, (3) 155, (3) 155

Flight or Fight

Day 19

Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.

WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time

21:22
*super cramps

Van Damme: Bloodsport Final Fight (1988) - High Quality

Day 18

Warm-up:
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds

44lbs KB
24" Box
35, 33, 27, 25, 27 = 147

GSP

Day 17

Warm Up:
800m run -or- 800m row


WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.

Rx 145lbs (body weight)
bench/pushups: 18/10, 14/10, 7/13, 8/10, 9/13
score: 108

Amazing Grace!

Day 16

WOD:
"Grace" - 30 Clean and Jerks for Time (Men 135lbs, Women 85)

2:46

95lbs

toodaloo motherfucka

Day 15

WARM UP:
15 PVC Overhead Squats
15 Push Ups
5 Strict Pulls Ups
4 Rounds

WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under.
16:19
penalty total: 80 burpees

I like watching shit like this

Day 14

1 mile run or 1600m row

Ten rounds for time of:
10 Box Jumps
10 Dips
10 Sit-ups
10 KB Swings

44lbs/KB 24"Box/Ring holds
14:58

team finisher:Race:  Duy,Kirstin,Me 3000meter row 250each person (1000each) vs. Mish, Arv, Jerome
lost: 20 burpees

The RainMan!

Day 13

Warm Up
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders

WOD
Deadlift 3-3-3

Finisher
AMRAP in 10 min of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges ( 5 each leg)
10 Jumping Squats
5 Pull Ups

145lbs 3reps
195lbs 3reps
195lbs 3reps
225lbs 3reps
255lbs 3reps
305lbs 1rep *PR

Finisher: 6 rounds 7jumping squats

Michael Jordan Flu Game: "I wanted it really bad"

Day 12

Warm Up:
5 Hand Stand Push-Ups
15 Sit-Ups
200M Run
3 Rounds

WOD: Team Relay (Teams of 2 or 3)
30 Calories on the Rower
600M Run
2Rounds
(Only one athlete working at one time. Everyone on your team must finish the Row before going on to the run. Everyone must finish the Run before going back to the Row. )
End With 100 Wall Balls. Break Up the Wall Balls however you like.

24:10
team: w/Kris

JACKASS 3D MOVIE OFFICIAL TRAILER (HD)

Day 11

Warm-up:
3 rounds of "Cindy"
50 double-unders

WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 toes-to-bar

13:50

Troop - all I do

Day 10

Warm Up
5 Rounds
10 PVC behind the neck push jerks
10 PVC OH Squats
10 PVC Lunges

WOD
300 Penalty Push Ups
15 Sit Ups every time you break in your push up

Finisher
Tabata Double Unders

14:02

My better is better

Day 9

Happy Friday

Warm UP:
20 Seated Twist
20 Sit-Ups
10 Toes To Bar
3 Rounds

WOD:
1200M ROW
63 Kettle Bell Swings (53lb/35lb)
45 Pull Ups
for Time

11:33 Rx (53lb)
finisher: team sandbag run with L-sits. 53lb sandbag w/Dbo
(2 300meter runs each while the other person L-sits)

Don't think! Feeeel!

Day 8

Warm-up:
5 rounds of suicide drills

WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle

total: 20
weight: 115lbs

NBA 2k11

Day 7

Warm Up
3 rounds of
10 Wall Balls
10 Knees to Elbows
20 Double Unders

WOD:
-1200m Run
10 Pull ups
30 Sit ups
-800m Run
15 Pull ups
30 Sit ups
-400m Run
20 Pull ups
30 Sit ups
-300m Run
25 Pull ups
30 Sit ups
-200m SPRINT
30 Pull ups
30 Sit ups

time: 26:27

You can't just be "just good enough"

Day 6

Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

20inch box
44lbs kb Russian
18:02

Pain is Temporary

Day 5

Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds

WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest

Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)

Rx 145 (body weight)
round1
dl:23
Burpees:30
run:1:38

round2
dl:18
Burpees:25
run:1:53

round3
dl:20
Burpees:21
run:1:54

round4
dl:15
Burpees:30
run:1:28

Total: 182/6:51 Rx