WOD Friday 8JUL11

“Lynne” + squats 5 Rounds for reps Body weight bench press (e.g., same amount on bar as you weigh) Pull-ups Body weight back squats (e.g., same amount on bar as you weigh) Rest as needed between rounds. Post reps for each round to comments.

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WOD Thursday 7JUL11

20 minutes to establish a 3 rep max thruster. Then 9 Minute time-limit: 30 Ring Dips 40 Wallballs, 20/14lb 50 Deadlifts, 135/95lb Row as many meters as possible with any remaining time

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WOD Wednesday 6JUL11

“Filthy 50″ For time: 50 Box jumps 24 (inch box), 50 Jumping pull-ups, 50 Kettlebell swings (1 pood), Walking Lunge 50 steps, 50 Knees to elbows, 50 Push press (45 pounds), 50 Back extensions, 50 Wall ball shots (20 pound ball), 50 Burpees, 50 Double unders. *Scaled version “Dirty 30″ is 30 reps of each […]

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WOD Tuesday 5JUL11

Hit the pavement 2 x 800M run 4 x 400M run Complete all rounds using a 1 to 1.5 wok/rest ratio (example 800M takes 3 minutes to complete then rest for 4.5 minutes). Post times to comments.

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WOD Monday 4JUL11

              Have a great holiday all! If you have access to water, try to knock this WOD out at some point during the celebration. 4 rounds for time: 50m swim sprint 25 push-ups

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