Monday
WOD:
5 rounds of
Double unders, 50 ( 150 singles)
Thruster, 30 45#/65#
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Monday, July 27, 2009
Tuesday, July 21, 2009
090721
Tuesday
WOD:
For time:
Run, 400 M
Ring dip, 5
Squat, 80
Ring dip, 10
Squat, 70
Ring dip, 15
Squat, 60
Ring dip, 20
Squat,50
Run, 400 M
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WOD:
For time:
Run, 400 M
Ring dip, 5
Squat, 80
Ring dip, 10
Squat, 70
Ring dip, 15
Squat, 60
Ring dip, 20
Squat,50
Run, 400 M
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Monday, July 20, 2009
090720
Monday
WOD:
5 rounds of:
squat clean 75% of 1 rep max, 12
push jerk (same bar as SC) ,9
offset deadhang pullup, 3/3
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WOD:
5 rounds of:
squat clean 75% of 1 rep max, 12
push jerk (same bar as SC) ,9
offset deadhang pullup, 3/3
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Tuesday, July 14, 2009
090714
Tuesday
WOD:
For time:
body weight x 1 = total push ups
body weight x 20= total weight moved performing thrusters
the reps and rounds can be determined and or broken as necessary
example 160#
push ups, 160 total
thruster, 3200#
3 rounds of:
push ups, 54
thruster 115#, 9
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WOD:
For time:
body weight x 1 = total push ups
body weight x 20= total weight moved performing thrusters
the reps and rounds can be determined and or broken as necessary
example 160#
push ups, 160 total
thruster, 3200#
3 rounds of:
push ups, 54
thruster 115#, 9
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Thursday, July 9, 2009
090710
Friday
WOD:
Run, 400 M
Burpee, 30
Clean & Jerk 65#/95# , 10 reps
Burpee, 20
Clean & Jerk, 20 reps
Burpee,10
Clean & Jerk, 30 reps
Run, 400 M
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WOD:
Run, 400 M
Burpee, 30
Clean & Jerk 65#/95# , 10 reps
Burpee, 20
Clean & Jerk, 20 reps
Burpee,10
Clean & Jerk, 30 reps
Run, 400 M
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090709
Thursday
WOD:
Death by...
1 rep on first min.
2 reps on second min.
3 reps on third min.
continue until the reps can no longer be completed within a min. of one of the following
pullup (kip,dead hang, or 10#+ weighted dead hang)
or
KB swing
or
thruster 45# / 65#
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WOD:
Death by...
1 rep on first min.
2 reps on second min.
3 reps on third min.
continue until the reps can no longer be completed within a min. of one of the following
pullup (kip,dead hang, or 10#+ weighted dead hang)
or
KB swing
or
thruster 45# / 65#
Post to comments
Wednesday, July 8, 2009
090708
Wednesday
WOD: from HQ "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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"you can ALWAYS do 1 muscle-up" as it has been said
WOD: from HQ "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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"you can ALWAYS do 1 muscle-up" as it has been said
Thursday, July 2, 2009
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