25JAN

Rest Day

24jan

Pullups then goblet squats each set
20,15,10,5
For time.

M - 45 # goblet
A - 15# goblet
R - air squats

23jan

Run 2 miles

22JAN09

5 rounds for time:

Run 400m
15 Pullups
15 Situps

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(M) - As prescribed
(A) - 15 Jumping Pullups
(R) - 3 rounds with jumping pullups

21JAN09

REST DAY
USCG is getting it.
Click Here

20JAN2009

TABATA Pushups
2 minute rest
TABATA Situps
2 minute rest
TABATA Squats

Count total reps for each exercise

TABATA = 8 continuous rounds of 20 sec work, followed by 10 sec rest. Record total reps per exercise.

I recommend doing pushups on knees. Tabata will challenge you

Master – as prescribed
Apprentice – ½ tabata (only 4 sets per exercise) with same rest
Recruit – 1/3 tabata (on 3 rounds per exercise) with same rest

19JAN2009

Breathing Ladder Climb

Conduct Kettlebell (KB) Swings as such:
1 swing, 1 breath, 2 swings, 2 breathes, 3 swings, 3 breathes, etc....
NOTE: Breath as much as you want during the exercise, but limit breathes during the rest. Key is to slow down your breathing and try and inhale through your nose.

For Time.



MASTER (M) - 45# KB (or Dumbell) 1 - 10 (increasing sets to 10)
APPRENTICE (A) - 45# KB 1 - 5 - 1 (UP TO 5 THEN BACK TO 1)
RECRUIT (R) - 25# KB 1 - 5, 2 minute rest, 5 - 1

18JAN2009

"FLOTILLA"

5 Rounds for time:

8 fathom(48 ') Lunges
48 Pushups
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A - 3 rounds
R - 3 rounds with 4 fathom lunges & 24 pushups

17JAN2009

3 rounds for time:
25 box jumps
15 Pull ups
5 Wall Balls

11JAN2009

3 rounds:
Run 800m
2 minutes rest

Post Times

WOD 01JAN2008

NANCY
5 rds for time:
400m Run
15 OHS (95#)

Master: As posted
Apprentice: 3 rds for time
Recruit: 3 rds of 400m run, 5 OHS (45#)