WOD - Fartlek and 5x5

A.M. WOD - 4 Mile Fartlek Run

P.M. WOD - 5x5:
- Back squats
- Split-jerk
- Pullups
- Box jumps
- Handstand pushups

Have a good'un.

Monday and Tuesday's WODs

Monday
5 Rounds of:
100m Fireman Carry
95lb SDHP x 10
95lb PushPress x 10

Tuesday
5 Rounds of:
95lb Thrusters x 10
10 Barbell Burpees - Go down on one side of the bar and then jump latteraly over the bar into next burpee
95lb overhead carry - 100m

WOD - Functional Fitness

Endurance WOD: - 1 Mile Sprint - Wall Climbs x 7 - XFit Situps x 40 - Wall Climbs x 5 - XFit Situps x 40 - Wall Climbs x 3 - 1 Mile Sprints Post times to comments.

WOD - Functional Fitness

Heavy Crossfit - 3 Rounds:
- Deadlift (315 lbs) x 3
- Ring Dips
- Sled Push x 50m

Rest 3 Minutes.

Repeat.

WOD - Functional Fitness

Five rounds, fifteen reps at each station:
- Pullups
- Box Jumps
- KB Swings
- Toes-to-bar
- XFit Pushups

Post times to comments. Have a good'un.

WOD - Functional Fitness

Three rounds - one minute at each station:
- Snatch (65 lbs)
- Front Squat (65 lbs)
- Push Press (65 lbs)
- OHS (65 lbs)

Rest two minutes between rounds.

Have a good'un.

WOD - Endurance Course & Strength Routine

A.M. Workout:
- Endurance Course (~3.5 miles with various obstacles and stations. Boots & utes.)

P.M. Workout - The Lt Fouse Chest & Back Routine:
- Weighted pullups, 5x6
- Flat Barbell Bench, 4x6
- Lat Pull Downs, 3x6
- Incline Barbell Bench, 3x6
- Bent-over Rows, 3x6
- Decline Barbell Bench, 1x6

Have a good'un.

Tough Mudder!

Team Bacon8ers represented!

12 miles with over 20 obstacles...it was a blast.

WOD - Shoulder Strength Routine

Too much to list...just ask Lt Fouse.

WOD - Functional Fitness

21, 15, 9:
- 400m Sprint*
- Barbell Thrusters (95 lbs. Rx)
- Burpees
- XFit Situps

*Start each round with a 400m sprint...then one more at the end of the WOD (a total of four 400m sprints).

WOD - Functional Fitness

Five rounds for time:
- Power cleans w/ 185 lbs x 3
- Pushup/hip extension pass thrus x 6
- Toes-to-bar x 9

Post WOD core work:
- 30 second L-holds x 3

Have a good'un.

WOD - Fartlek Run

1 Mile to Beekman

3 laps around the park (3 miles total):
- 400m Sprints with Cals at each stop

1 Mile RTB (5 miles total)

6 Mile Hike

Have a good'un.

WOD - Platform Work

More of an active recovery workout than anything else:

Three sets, 5 reps:
- Clean & Jerk
- Power Snatch
- Overhead Squats
- Bear Complex

Stretch and core work at the end.

WOD - Functional Fitness

10, 9, 8, 7...1 of:
- Flat Bench
- Single Arm Dumbbell Clean & Press
- Burpee Box Jumps

Post time to comments.

WOD - Functional Fitness

AMRAP in 12 Minutes:
- Burpees x 5
- KB Swings x 10
- Wall Ball Slams x 15

Post the total number of rounds achieved to comments.

WOD - Shoulder Strength

A.M. Workout - Sprint Focus:
- 400m Sprint, 2 Minute Rest
- 800m Sprint, 3 Minute Rest
- 1 Mile Sprint, 4 Minute Rest
- 1 Mile Sprint, 4 Minute Rest
- 800m Sprint, 3 Minute Rest
- 400m Sprint

P.M. Workout - Shoulder Strength:
- Seated dumbbell shoulder press, 4x5
- Toes-to-bar x 10, rope crunches x 20
- Lateral raises s/s side raises, 3x8-10
- Decline situps x 20, knee raises x 10
- Trapbar shrugs, side bends, upright rows, 3x8-10

Have a good'un.