Tuesday 6/10/14.... AMRAP-20 10 HPC, 10 Burpee, 10 front rack alternating lunges

Warm up: Team Row

 Round 1 - each person will take a turn rowing  250 meters while others hold plank

Round 2 -each person rows 250 meters while others hold bottom of squat position

Round 3 - each person rows 250 meters while others hold plate overhead


Conditioning WOD:  AMRAP-20

10 Hang Power Cleans
10 Burpees
10 Front rack alternating lunges

Cash out: 100 sit ups

Monday 6/9/14...SWOD: Bent Over Row - 1 rep max; WOD: 4 RFT - 15 Pull ups, Farmers walk 100 meters, 30 KB swings, Farmers walk 100 feet

Warm up: Run 400 meters

SWOD: Bent over Row - find your 1 rep max

WOD: 4 Rounds for time

15 Pull ups,
100 meter farmers walk (35/45/55)
30 KB swings
100 meter farmer walk

Benefits of the Farmer's Walk Exercise

While many of you may undermine the physical benefits of manual labor and prefer just working out in a gym, you ought to know that these natural laborious exercises work the body in amazing ways to make it fitter. The benefits that you derive from doing this exercise are numerous, and have been enlisted here.
The first benefit of the farmer's walk is that it strengthens the core muscles. Strong core muscles equal a strong body that is less prone to developing injury.
You develop a great sense of balance and control over your body by performing this exercise.
Your stamina and metabolism only increase as you continue doing this exercise regularly.
The exercise utilizes muscles all over the body. These include those in the arms, shoulders, abdominals, legs, glutes, and back. 
Apart from the aforementioned benefits, the farmer's walk also helps develop ankle and grip strength.

Sunday 6/8/14....Rest Day

If you don't need a rest day - do Greg's WOD..............

Skill/Strength:
Over Head Squat
5-5-5-5-5-5

Conditioning:
Complete as many rounds as possible in 20 min of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull

RX: 95/65
LV3: 75/45
LV2: 55/26
LV1: 35/16

*Use Same bar throughout WOD

Saturday 5/7/14..... "Slattery" 3 RFT: 13 HSPU, 15 KB swings, 27 wallballs, 47 situps

Conditioning WOD: "Slattery"

3 Rounds for time

13 HSPU (sub - 26 push press)

15 KB swings    

27 Wallballs 

47 Sit ups

The new nurses doing Fridays' WOD

Friday 6/6/14 for time: Run 400 then 5 rounds 5 front squat+15 dubs........

SWOD: Clean pulls - 5x5     

https://www.youtube.com/watch?v=5a1kkKyKg8Y

Conditioning: For Time

Run 400 w/25#
    then
5 rounds:
5 Front squats
15 DUBS

Run 400 (no weight)
    then
5 rounds
5 Back squats
15 DUBS

Run 400 w/25#
    then
5 rounds
5 Overhead squats
15 DUBS

Run 400(no weight)

*sub for DUBS = 75 singles

Thursday 6/5/14...4 Rounds for max reps - AMRAP-2 Row 250/200 + max reps KB swings, rest 2 minutes

SWOD: Thrusters - find your 1 rep max

Conditioning WOD: 4 Rounds for max reps

AMRAP - 2
Row 250/200
KB swings (max reps until time runs out)

Wednesday 6/4/14.... Hero WOD: Adam Brown

Warm up: Run 400 meters

Two rounds for time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

Enlarge image

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.