WOD Friday 03JUN11

For time:
Clean the ceilings
Lay the rest of the flooring…

WOD Thursday 02JUN11

Active Rest Day:

Skill development:

Squat, Front Squat, and  Overhead Squat (OHS).



WOD Wednesday 01JUNE11

2km Row and 50x knees to elbows



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 ground)

Post Strength loads and conditioning times to comments.

WOD Tuesday 31MAY11


Clean 1-1-1-1-1-1-1 (Perform as squat or power)

Conditioning WOD

Rotate through 1,2,3,4,5,6,7, etc rounds of the following movement progression for 12 Minutes:

Power Clean 155/100lb
Chest to Bar Pull Ups
Box Jump, 24/20″


1km Row

5 rounds of:
3 Clean and Jerks (155#, 95#)
5 Ring Dips
7 Kettlebell swings (2 pood, 1.5 pood)
9 Pullups

100m backwards sled pull (90#, 45#)

WOD 25MAY2011:’Matty’

WOD 25MAY2011:’Matty’

3 Rounds for time of:

15x Deadlift (135#, 95#)

10x Pullups

800m run