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Old 09-07-2010, 04:22 PM   #11
Douglas Berger
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Re: The Dude Abides

Monday 100906

Warm Up:
10 min. walk

WOD:

“Severin”

Pack:
35 Strict Pull-ups
70 Push-ups, release hands from floor at the bottom
Run 5K

Time: 36:42

Last edited by Douglas Berger : 09-07-2010 at 04:26 PM.
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Old 09-07-2010, 04:26 PM   #12
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Re: The Dude Abides

Tuesday 100907

Warm Up:
OHS work up

WOD:

Overhead Squat 3-3-3-3-3 reps
(95-100-105-110-115)
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Old 09-08-2010, 06:06 PM   #13
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Re: The Dude Abides

Wednesday 100908

Warm Up:
CFWU x 3

WOD:

Pack:
Five rounds of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box
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Old 09-09-2010, 01:10 PM   #14
Douglas Berger
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Re: The Dude Abides

Thursday 100909

Warm Up:
Kb swings 3 x 10
push ups 3 x 10
squats 3 x 10

WOD:

3 rounds:
20 1 arm swings (each arm)
10 TGU (5 per side)
20 hand to hand swings (switching hands at top of swing)
20 KB snatches (10 per arm)
20 floor presses (10 per arm)
10 pullups

Satmina:
1 min run, 2 min. walk for 30 min.
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Old 09-10-2010, 05:46 PM   #15
Douglas Berger
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Re: The Dude Abides

Friday 100910

1 hour walk
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Old 09-11-2010, 02:10 PM   #16
Douglas Berger
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Re: The Dude Abides

Saturday 100911

Warm Up:
10 min. walk

WOD:
Run 1:00 / Walk 2:00 for 30 minutes

Mobility:
Full body stretch
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Old 09-13-2010, 02:34 PM   #17
Douglas Berger
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Re: The Dude Abides

Monday 100913

Warm Up:
KB swings 3 x 25
Stretch

WOD:

Three rounds of:
10 ring push-ups
1 min. front plank
10 pistols/side
2 min. rest

Three rounds of:
10 chin-ups
30 sec. side plank
10 single leg romanian deadlift/side
2 min. rest

Mobility:
Full body stretch
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Old 09-15-2010, 01:47 PM   #18
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Re: The Dude Abides

Tuesday 100914

Warm Up:
CFE warm up

WOD:

Ten rounds of:
100m sprint (70% M.E.)
50m jog

Warm Down:
800m walk + stretch
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Old 09-15-2010, 01:48 PM   #19
Douglas Berger
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Re: The Dude Abides

Wednesday 100915

Warm Up:
jump rope 3 min.
TGU 3 x 3/side (45#)

WOD:

Three rounds of:
10 T push-ups
10 bicycle crunches
10 elevated split squats/side
2 min. rest

Three rounds of:
10 inverted rows
10 super mans
10 one-leg king deadlifts
2 min. rest

Warm Down:
sit-ups 3 x 25
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Old 09-16-2010, 01:18 PM   #20
Douglas Berger
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Re: The Dude Abides

Thursday 100916

Warm Up:
CFE warm up

WOD:

Hill sprints* x 10 (80% M.E.)

Warm Down:
Stretch

*hill was around 50m with 20-25% grade
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