Monthly Archives: March 2011
Friday WOD 04012011
Sled Work (110/90lbs) : 15m Sprints x 10 with 30 sec rest between sets. “Grace” 30 Clean and Jerks 135#
Thursday WOD 03312011
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets.
Wednesday WOD 03302011
30 Thrusters 75/55# 1000m Row 10 K2E’s 20 Thrusters 1000m Row 20 K2E’s 10 Thrusters 1000m Row 30 K2E’s
Tuesday WOD 03292011
3 x 400m Sprint. 90 seconds rest between sets. Complete 5 rounds for time of: 20 Single arm KB swings 24/16kg 15 Push Ups 10 Pistols
Monday WOD 03282011
Strength: Back Squat 5-5-5-5 20min AMRAP of 5 Pull Ups 15 Box Jumps 24″ 15 Cal Row
Saturday WOD 03262011
7 rounds for time of: 7 DB Cleans (40/30#) 7 DB Push Jerks (40/30#) 7 DB Snatches per arm (40/30#) At 9:30am we will have our second chance WOD from the week 1 open event. If you would like to take another shot at improving you score here is your chance! If you haven’t signed … Continue reading
Friday WOD 03242011
1000m row 21 Deadlifts 225/135# 400m Run 750m Row 18 Deadlifts 225/135# 800m Run 500m Row 15 Deadlifts 225/135# 1200m Run
Thursday WOD 03242011
“Fran” 21-15-9 95# Thrusters Pull Ups http://www.youtube.com/watch?v=oxyXhuj3TbY
Wednesday WOD 12232011
Strength: Clean 2-2-2-2-2 WOD: 15min AMRAP 15 SDHP 95/65# 7 Ring Push Ups 25m Sled Push
Tuesday WOD 03222011
“Filthy 50′s” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
