WOD Friday 10JUN11

“Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]

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WOD Wednesday 8JUN11

            Strength 20 minutes to find a 5 rep max press Met-Con 20 min AMRAP: 5 thrusters @ 115/75lbs 10 ring dips 15 Dead lifts @ 155/105lbs Post load and rounds to comments.

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WOD Tuesday 7JUN11

Skill Work Practice the Clean for 20 minutes Met-Con 800m run as a buy-in Then 21-15-9 rep rounds: KB swings 2/1 pood Pull ups Followed by a 1K row as cash out The clock stops at the end of the 1k row. Post time to comments.

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WOD Monday 6JUN11

          Strength Take 20 minutes to find a 2 rep max back squat Met-Con 5 rounds for time: 10 body weight BS 10 HSPUs Post back squat load and Met-Con time to comments.

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WOD Saturday 4JUN11

            Strength 20 Minutes to work up to a 3 rep max thruster Met-Con “Jackie” For time: 1000m row 50 thrusters @ 45lbs 30 pull ups

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WOD Wednesday 01JUNE11

2km Row and 50x knees to elbows or Strength Shoulder to Overhead Anyway 1-1-1-1-1-1-1 (may be performed from behind the neck or in the front rack position) Conditioning WOD Complete as many rounds as possible in 20 minutes of: 15 Toes To Bar 100ft Walking Lunges 5 Shoulder to Overhead Anyway (bar begins on the […]

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