090727

Monday

WOD:


5 rounds of

Double unders, 50 ( 150 singles)

Thruster, 30 45#/65#

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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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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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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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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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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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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

090702

Thursday

WOD:

The noon crew did the following:

21-15-9

Muscle-Up
Deadlift

fun!fun!