0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 L-Sits on parellettes (15 sec hold)
10 Squat Snatch, 65 lbs
20 Kettlebell Swings, 1.5 pood

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are chest to ground. Handstand push-ups are head to ground, feet within hand width.

Post time to comments.

Compare to 081029



"And in the end it's not the years in your life that count. It is the life in your years." - Abraham Lincoln

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Overhead Squats w/bar (active shoulders)
20 Wall Ball, 20 lb (10 foot target)
25 Back Extensions

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 091102



"He that is good for making excuses is seldom good for anything else." - Benjamin Franklin

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
5 Muscle Ups
10 Handstand Pushups
5-4-3-2 Squat Cleans

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

We have not done this workout before but did Power Cleans on 9 Nov 09.



Thank you to all that helped get the four new pullup bars and situp station installed over the last month!

0900 @ Pelican Point

Active Stretch

Warmup
10 Overhead Lunges, 65 lbs
25 Situps w/med ball
20 Wall Balls, 20 lb

WOD

Team workout designed by Sgt Isaiah Ybarra. To be announced at 0900.



"A pint of sweat will save a gallon of blood." - George Patton

0900 @ Pelican Point

Active Stretch

Warmup
250m row
10 Sumo Deadlift High Pull, 65 lbs
25 Back Extensions

WOD

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Did this workout in Al Asad on 27 Feb 09. Post time to comments.



"You can complain because roses have thorns, or you can rejoice because thorns have roses." - Ziggy

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Handstand Pushups
10 Pullups
25 Situps

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 091202



“Success requires the vision to see, the faith to believe, and the courage to do.” - Author Unknown

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 Burgener Warmups w/bar
10 Squat Cleans, 65 lbs
25 Back Extensions

WOD

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Finish each set of 45 before moving on to the next exercise. Post time to comments.

Compare to 090629



"Keep away from people who try to belittle your ambitions. Small people always do that,
but the really great make you feel that you, too, can become great." - Mark Twain

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
2 Burgener Warmup w/bar
10 Snatch Balance w/bar
5-4-3-2 Deadlift

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090821



"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." - Dale Carnegie

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Pullups
10 Overhead Squats, 45 lb bar (work form)
15 Box Jumps, 24 in

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments

Compare to 091222



"Leadership is a combination of strategy and character. If you must be without one, be without the strategy." - Gen. H. Norman Schwarzkopf

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
Row 250 meters
10 Sumo deadlift highpull, 65 lbs
10 Handstand Pushups

WOD

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds to comments.



"Honesty is the first chapter in the book of wisdom." - Thomas Jefferson

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Squat Cleans, 65 lbs
2 L-Sits on parallettes (10 sec hold)
5-4-3-2 Shoulder Press

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments

Compare to 091231



"The ability to keep a cool head in an emergency, maintain poise in the midst of excitement, and to refuse to be stampeded are true marks of leadership." - R. Shannon

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
400m run
10 Overhead Squats, 65 lbs
2 L-Sits on parallettes, hold for 10 sec

WOD

Five rounds for time of:

2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Hip Extensions
25 Knees to Elbows

Post time to comments.

Compare to 090527



"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor." - Vincent T. Lombardi

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Knee to Elbows
10 Shoulder Press, 65 lbs
15 Kettlebell Swings, 1.5 pood

WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 091224



"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." - John Quincy Adams

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
10 Squat Snatch, 65 lbs
10 L-Pullups
20 Broad Jumps

WOD

30 Muscle-ups for time

Post time to comments.

Compare to 090925



"Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence." - Albert Einstein

0600 & 1145 @ Pelican Point

Active Stretch

Warmup
7 Handstand Pushups
10 Sumo Deadlift High Pulls, 95 lbs
25 Hip Extensions

WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090408



"Great leaders are almost always great simplifiers, who can cut through argument, debate, and doubt to offer a solution everybody can understand." - General Colin Powell