Monday

REST DAY

Sunday

REST DAY

Saturday WOD

CFDaytona
For Time:
50 Cal Row
50 KB Swings @53#
50 DU

40 Cal Row
40 KB Swings
40 DU

30 Cal Row
30 KB Swings
30 DU

20 Cal Row
20 KB Swings
20 DU

10 Cal Row
10 KB Swings
10 DU

Friday

REST DAY

Thursday WOD

Warm Up:
1000m row
2x
Passthroughs 10
OVH Squats 10
1x
Lunge 2 Instep
Frog Leaps
Bear Crawls
Spider Man's

WOD:
-For Time-
using a 20# Vest
5 Rounds
Pull Ups 5
Push Ups 10
Squats 15

800m Run

5 Rounds
Pulls Ups 5
Push Ups 10
Squats 15

800m Run

5 Rounds
Pull Ups 5
Push Ups 10
Squats 15

Wensday WOD

Warm Up:
5 min of DU
3 rounds
Wall Balls 10
Ball Slams 10
20' Box Jumps 10

SWOD:
8x2
*or until Failure or lose of speed on the bar is achieved*

rest 10 - 12 Min

WOD:
21-15-9
115# Power Snatch
C2B Pull Ups

Tuesday WOD

Warm Up:
500m row
BB Complex @45#,95#,115#
Snatch grip Deads 10
Snatch Pulls 10
Muscle Snatch 10
Overhead squat 10

-Northeast Qualifier WOD #1-
3 rounds for time:
135# OVH Squat 10
Double Unders 50

Then:
Sled Drag with 2 plates x6 trips
25 Back Extensions
25 GHD's

-Pre - Regional Qualifier WOD from 2009-
WOD #1:
3RFT of:
115# power snatch 12
Rope Climbs 3

Result - "DNF"

-2009 Regional Qualifier WOD-
3 RFT:
30 Double Unders
25 Wall Balls
1 Rope Climb + Descent

Top Times - sub 4 minutes

-2010 Florida Sectional Qualifier-
WOD #1
5 Rounds Max Reps:
Run 150m
5 Rolling Burpees
Max Rep KB Swings @70#

My Score - 79
Top Score - 92

-2010 SouthEast Regional Qualifier-
WOD #2
AMRAP in 12 Min
Buy IN: 20 HSPU
then:
20 Double Unders
10 24' Box Jumps
10 Sandbag Lunges (60#)(10 total steps)

My Score - 6 Rds + reps
Top Score - 11 Rds + reps

WOD# 3
4 RFT of:
4 Muscle Ups
16 KB Snatches @53# (8ea. Arm)

My Time - 4:59
Top Time - 3:43

WOD#4
Row 500m
25 Burpees
Row 500m
25 Burpees

My Time - 6:32
Top Time - 5:33