Friday, December 28, 2012

Deadlift 2-2-2-2-2-2-2 (80% of 1RM up 5lbs from last week)

3 minutes ME Double-Unders (for reps)
-rest 1 minute

Then For time:
30Clean & Jerks (Adv: 135/95 Int: 95/65 Beg: 65/35)
30 HR Pushups
30 T2B

-rest 1 minute
3 minutes ME Double-Unders (for reps)

Thursday, December 27th, 2012

PC WOD

Strength
Power Cleans 80% of 1 RM
Day 57 double unders

Then

“Guillory”
800 Meter Run
12 Handstand Push ups
14 Deadlifts @ 225/155
600 Meter Run
12 Handstand Pushups
14 Deadlifts @ 225/155
400 Meter Run
12 Handstand Pushups
14 Deadlifts @ 225/155
200 Meter Run
12 Handstand Pushups
14 Deadlifts @ 225/155
Then to stop the Clock
12 Overhead Squats 155/105



Sgt. Michael J. Guillory, 28, of Slidell, La., died while conducting a resupply mission in Helmand province, Marine officials said in a news release issued Saturday. He was a critical skills operator assigned to Camp Pendleton’s 1st Marine Special Operations Battalion, part of Marine Corps Forces Special Operations Command.

Wednesday, December 26, 2012

Warm up
Samson stretch
Caterpillar
Burpee long jumps
Duck walk
Side lunges
Forearm stretches
56 double unders


Three rounds for time of:
50 Squats
7 Bar muscle-ups
10 Hang power snatch (135/95)


Scale weight for snatch
Muscle up scale:
A.) use box and kip then jump to muscle up
B.) scale from the ground muscle up with rings


2 minutes both sides
Hip mobility
Forearms mobility

Monday, December 24, 2013

12 days of Christmas WOD
1 pull up
2 burpees
3 sit ups
4 wallballs (20/14lbs)
5 kb swings (1.5/1pd)
6 box jumps (24/20")
7 push press (95/65lbs)
8 back squats (95/65lbs)
9 deadlifts (95/65lbs)
10 lunges
11 push ups
12 thrusters (95/65lbs)

Friday, December 21st, 2012

PC WOD

5 Rounds For Time:

20 Ground to Overhead (65/45)

20 Thrusters (65/45)

Rest 2 Minutes

Results for the day:

Thursday, December 20th, 2012

PC WOD

Power Cleans 

5-5-5

then

Row 500m

Bear Crawl 1 building length (25m)

Lunge back

25 GHD

25 Back Ext

Row 250m

Bear Crawl 1 building length (25m)

Lunge back

25 GHD

25 Back Ext

Row 500m

Results for the Day:

Wednesday, December 19th, 2012

PC WOD

4 Rounds for Time:

5 Cleans (80% of 1RM)

10 Strict Pull Ups

15 Wall Balls (20 / 14)

Run To the Mailbox and Back

DONT FORGET WE ARE NOW AT OUR "HOME AWAY FROM HOME" UNTIL THE NEW BUILDING IS READY. JOIN US FOR OUR REGULAR HOURS OF OPERATION AT 

EVOLUTION TRAINING

407 NORTH HOLLYWOOD ROAD

HOUMA, LA

Tuesday, December 18, 2012

Snatch
3-3-3-3-3
Then
Every minute on the minute or as AMRAP in 20 of:
5 dumbbell squat cleans (full squat)
5 burpees

Post WOD shoulder mobility.

Monday December 17, 2012

Back squat
5-5-5
Then
5 rounds for time of:
10 good mornings (65/45lbs)
15 kb swings(1.5/1pd)

Hamstring mobility

Friday, December 14th, 2012

PC WOD

PC WOD

For Time:

Run 800m

15 Pistols(Left Leg)

15 Pistols (Right Leg)

50 Push Ups

Run 600m

10 Pistols(Left Leg)

10 Pistols(Right Leg)

40 Push Ups

Run 400m

5 Pistols(Left Leg)

5 Pistols(Right Leg)

30 Push Ups

or

"Chelsea"

Every minute on the minute perform

5 Pull Ups

10 Push Ups

15 Squats

Thursday, December 13th, 2012

PC WOD

21-15-9

Hang Clean (115/75)

Ring Dips

Double Unders

Results for the day:

Wednesday, December 12th, 2012

PC WOD

5 Rounds for Time:

5 Pull Ups

7 HSPU

9 Goblet Squats (1.5 pood / 1 pood)

11 Zurcher Squats (65lbs/ 45lbs)

13 Butterfly un-anchored sit ups

or

CF.com

Zurcher Squat

2-2-2-2-2-2-2

Results for the day:

Tuesday, December 11th, 2012

PC WOD

AMRAP IN 20MIN

10 Push Press (115/75)

10 KB Swings (1.5 / 1)

10 Box Jumps (24" / 20")

Strength/Skill

Weight Pull Ups

2-2-2-2-2-2-2

Jerk 

1-1-1-1-1

Results for The Day:

Monday, December 10th, 2012

PC WOD

Every Minute on the Minute for 15 Minutes

ODD MINUTES - 10 T2B

EVEN MINUTES - 10 OH SQUATS

Or

CF.com

Row a 5K

Results for the Day:

Friday, December 8th, 2012

PC WOD

10 Rounds for Time:

Sprint 25m

10 KB Swings

Burpee Broad Jump Back

Thursday, December 6, 2012

PC WOD

AMRAP in 25 of:

8 Front Squats (135/95)
6 Power Cleans (135/95)
4 Wall Climbs

Results for the day:

Wednesday, December 5, 2012

PC WOD

3 rounds for time:
Run 400m with ball (30/20)
20 sit ups with ball (30/20)
15 Ring Rows
20 med ball cleans (20/14)


Results for the day:

Monday, December 3, 2012

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Tuesday, December 4, 2012

PC WOD
For time:
Run 1 mile
Run 400 meters
(Stop every 100m and do 15 push-ups)
Lunge 200 meters

Or

CF.com

Saturday, December 1

"Clovis"

Run 10 miles
150 Burpee Pull-up
(Partition as needed)

Friday, November 30th

All movements done w/ db
For time
800m run
5 hspu w/ db
10x Man makers
20x Snatch (alt arms)
30x Thrusters
40x weighted lunges
50x Alternating shoulder press
60x Step-ups (24/20")
800m run
Adv 75/45
Int 45/30
Beg 30/20