WOD Friday 10JUN11
WOD Thursday 9JUN11
“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 […]
WOD Wednesday 8JUN11
“Helen“ 3 Rounds for time: 400M run 21KB swings @ 1.5/1 pood 12 Pull-ups
WOD Tuesday 7JUN11
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.
WOD Monday 6JUN11
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.
WOD Sunday 5JUN11
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.
WOD Saturday 4JUN11
20 min AMRAP: 400M Run 10 Pull-ups 15 Box Jumps 24/20 Post rounds to comments.
WOD Friday 03JUN11
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
WOD Thursday 02JUN11
For time: Clean the ceilings Lay the rest of the flooring…
WOD Wednesday 01JUNE11
Active Rest Day: Skill development: Squat, Front Squat, and Overhead Squat (OHS).
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 […]