Thurs. 05/27/10 WOD

Distance 2000m
Pool length 25m


Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Breaststroke Swim (even pace), rest 0:10 / 25m

Build up


• 1 x 200M Combat Stroke with Fins rest 0:30

Core (repeat 3 times)


• 4 x 100m Freestyle Swim (continuous), rest 0:20 / 100m
• Rest 0:30 seconds
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m

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Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

Tues. 05/25/10 Mark''s Wod

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Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build up (repeat 4 times) with fins

50m Streamline
50m Side Stroke

Core


• 5 x 100m Freestyle Swim, leave on 01:10 / 100m
• 3 x 100m Freestyle Swim, leave on 01:05 / 100m
• 2 x 100m Freestyle Swim, leave on 01:00 / 100m

Warm down


• 2 x 50m Freestyle Easy, rest 0:15 / 50m
• 2 x 50m Backstroke Easy, rest 0:15 / 50m

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Fran:

21-15-9

65lbs Thruster (?)
Pull Ups
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Holster Work

Mon. 05/24/10 Mark's WOD

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Warm up


• 8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 6 times)



• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m
• 1 x 50m Streamline Kicking with fins, rest 0:10 / 50m
Core (repeat 2 times)


• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m
• Rest 0:30 seconds
Warm down


• 4 x 25m Breaststroke Easy, rest 0:10 / 25m
• 4 x 25m Backstroke Easy, rest 0:10 / 25m


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Tabata Push Ups/Sit Ups 8 Minutes

Thurs. 05/20/10 Mark's WOD

10 Ring Pull Ups
1 Ring Dip
9 Ring Pull Ups
2 Ring Dip
8 Ring Pull Ups
3 Ring Dip
7 Ring Pull Ups
4 Ring Dip
6 Ring Pull Ups
5 Ring Dip
5 Ring Pull Ups
6 Ring Dip
4 Ring Pull Ups
7 Ring Dip
3 Ring Pull Ups
8 Ring Dip
2 Ring Pull Ups
9 Ring Dip
1 Ring Pull Ups
10 Ring Dip



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Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued May 21 2010

Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
Build up (repeat 8 times)


• 1 x 25m Long Dog, rest 0:10 / 25m
• 1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
Core


• 3 x 400m Freestyle Swim, target time 06:50 / 400m, rest 0:60 / 400m
Warm down (repeat 2 times)


• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Mon. 05-17-10 Mark's Wod

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Warm up

• 4 x 50m Freestyle Swim (even pace), rest 0:15 / 50m

Build up (repeat 8 times)

• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core

• 3 x 400m Freestyle Swim, target time 06:50 / 400m, rest 0:60 / 400m
Warm down


• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

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For Time:
20-18-16-14-12-10-8-6-4-2 Push Ups
1-2-3-4-5-6-7-8-9-10 Pull-ups

Sat. 05-15-10 WOD

For time:
150 1/2 squat Wallball shots, 12 pound ball

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Duration 30-45 mins Distance 2000m Pool length 25m

Issued May 16 2010

Warm up
•	8 x 25m Any Stroke (even pace), rest 0:10 / 25m
	Swim your choice of stroke at a steady pace.
Build up (repeat 8 times)
•	1 x 25m Long Dog, rest 0:10 / 25m
	Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
•	1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
Core
•	4 x 100m Freestyle Swim, leave on 01:10 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	4 x 100m Freestyle Swim, leave on 01:05 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	8 x 50m Freestyle Swim, leave on 00:36 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	8 x 25m Easy Any Stroke, rest 0:10 / 25m
	Swim your choice of stroke, at a slow, relaxed pace.

Fri. 05-14-10 Wod

Rest Day

Thurs. 05/13/10 WOD

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Seven rounds for time of:
5 Assisted Handstand push-ups
25lb dumbbells 1/2 Squat clean, 10 reps
5 L-pull-ups

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Warm up


• 5 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
Build up (repeat 6 times)


Repeat 5 Times:

• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m

• 1 x 50m Streamline Kicking with fins, rest 0:10 / 50m
Core


• 5 x 200m Freestyle Swim, leave on 04:00 / 200m


Warm down (repeat 2 times)

• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m

Wed. 05/12/10 WOD

5 Rds For Time(scaled to 70% effort)
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5 Pull Ups
5 Ring Dips
20 1/2 air squats
Skip 2 length of Courtyard

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WED. 05/05/10 WOD

Duration 30-45 mins
Distance 2200m
Pool length 25m


Warm up


• 2 x 200m Any Stroke (even pace), rest 0:20 / 200m

Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core


• 6 x 200m Freestyle Swim, leave on 04:00 / 200m
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m