WOD Saturday September 26 2009

Warm-up

Row 3 minutes 2 slow 1 sprint

21-18-15-12-9-6-3

Squat

clapping push-ups

Dips


WOD
Teams of 2

Both team members run. Task begins when both complete run and the task can be divided.

Run 400

100 Box Jumps

Run 400

100 Med-ball Cleans

Run 400

100 Sit-ups

Run 400

100 Burpees

Run 400

Friday Sept. 25th WOD

CFWU

"Nate"

AMRAP 20min

2 muscle-ups

4 handstand push-ups

8 kettlebell swings

c/o

30 GHD sit-ups

Thursday Sept. 24th WOD

CFWU

AMRAP 20 min

95 lb Thrusters, 5 reps

95 lb Hang Powercleans, 7 reps

95 SDHP, 10 reps

c/o

30 ghd sit-ups

Wednesday Sept. 23rd WOD

CFWU

"Cindy"

AMRAP 20 min

5 Pull-ups

10 push-ups

15 squats

OR

"Mary"

AMRAP 20 min

5 Handstand Push-ups

10 One legged squats alternating

15 Pull-ups

c/o

stretch

Tuesday Sept. 22nd WOD

CFWU

Hang power clean 1-1-1-1-1-1-1 reps

c/0

30 double unders

Monday Sept. 21st WOD

W/up 500m Run

Walking Lunge 100 ft

21 Pull-ups

21 Sit-ups

Walking Lunge 100 ft

18 Pull-ups

18 Sit-ups

Walking Lunge 100 ft

15 Pull-ups

15 Sit-ups

Walking Lunge 100 ft

12 Pull-ups

12 Sit-ups

Walking Lunge 100 ft

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft

6 Pull-ups

6 Sit-ups

c/o

stretch