"12 Days of Ranger Christmas"

Monday 2010 12 13


WOD

12 rounds for time of:

12 Knees-to-elbows
11 Ring Dips
10 Air Squats
9 V Up Situps
8 Box Jump (24/20 in.)s
7 Burpees
6 Deadlifts 95/65 lbs
5 Pull-ups
4 Hang Squat Cleans 95/65 lbs
3 Push Presses 95/65 lbs
2 Handstand Push-ups
Sandbag 400 m Run 50/30 lbs

*Do the WOD just like the Song 12 days of Christmas. Start with 12 K2E, Then repeat 12 K2E, 11 Dips, then 12 K2E, 11 Dips, 10 Air Squats...and so on until you get to do all 12 movements.

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/115044-12-days-of-ranger-christmas/workout_sessions/new

TODAY WE START THE "12 DAYS OF RANGER CHRISTMAS" WODs. You do not want to miss this next twelve days. ALL WODs have been desgined from now till Christmas Eve.

Here is a look at today's WOD.....

SO COME ON IN , CAUSE SANTA IS WAITING FOR YOU WITH A BIG PRESENT!!

A.G.

Friday, 2010 12 09

WOD

A.G.

7 SB Squat Clean/Thruster (50/30)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (R arm) (50/35)
14 Box Jumps (24/20)
21 Single DB OH Walking Lunges (L arm) (50/35)

5 Rds for time

Pfc. Alex Gonzalez of the 3rd Armored Cavalry Engineers died from injuries sustained when a rocket-propelled granade struck his armored personnel carrier. Gonzalez, former Mission Hish School football and baseball player was on his first deployment to Iraq.  He is the second soldier from Mission killed this year in Iraq. A total of 23 other service members from the Valley have died in Iraq.

 

T3

Thursday, 2010 12 09

WOD

T3

As many rounds as possible in 15 minutes of:

200 m Farmer's Walk (Barbell) 20 lbs

10 Double Unders

10 Burpees

20 Sit-up (abmat)s

*In a team of 3 or 4. 1 athlete will get barbell behind their back with a 15#KB hanging on one side, and a 20# KB on the other side. Athlete will then walk with bar 200 m. During this time, the other athletes are completing as many rounds as possible while athlete 1 comes back. This is done till 15 minutes are up. ADD all rounds at the end.

Post total rounds.

1 Post

"The Walking Dead"

Wednesday 2010 12 08

WOD

For Time:

10 Deadlifts 155/105 lbs
100 m Walking Lunge
10 Kettlebell Swings 50/35 lbs
20 Deadlifts 155/105 lbs
100 m Walking Lunge
20 Kettlebell Swings 50/35 lbs
30 Deadlifts 155/105 lbs
100 m Walking Lunge
30 Kettlebell Swings 50/35 lbs

Post total time to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/113468-the-walking-dead/workout_sessions/new

Pick Your Poison

Tuesday 2010 12 07

Skill/Strength

Muscle ups 3 x 15 or
Pull Ups 3 x 15

WOD (Pick one)

Option 1: 400 x 5 (rest 2 min)
Option 2: 5 min x 3 (rest 5 min)
Option 3: 5 k

Each Option you must cover as much ground as possible.

I know how can Clean it, But can you Jerk it?

Monday 2010 12 06

Skill/Strength

Deadlift 5 - 5 - 5 - 5 - 5
Hand stand pushs 3 x 10
or Hand Stand Hold 3 x Max time

WOD

As many rounds as possible in 10 minutes of:

20 Air Squats
10 Push-ups
Max reps Clean and jerk 155/105 lbs

*Start with one round of Air Squats and push ups, then do max reps of C&J, when you have to rest do nother round of AS and PU. Continue this till the time expires.

Post total reps of C&J to comments or Beyond the White Board: http://beyondthewhiteboard.com/workouts/112915-air-squats-push-ups-power-clean-and-jerks/workout_sessions/new

Runs, Pull Ups, etc.

Friday 2010 12 03

WOD:

For Time:

1.5 mi Run

15 Muscle Up Or Pull Ups

 15 Handstand Push-ups

15 Shoot-Throughs

15 Double Unders

15 Pull-up (strict)s

15 yd Standing Broad Jump

15 Toes-to-Bars

15 Push-ups L Sit Hold

Post total time.