WOD Thursday 12-24-09

Warm-Up

Burgener warm-up

WOD


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Big Dawgs:
As Rx’d

The Porch:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
Body weight back squat, 15 reps

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

Puppies:
Complete as many rounds as possible in twelve minutes of:
20 Burpees
1/4 - 1/2 Body weight back squat, 10 reps

Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps

WOD wednesday 12-23-09

Warm-Up

CFWU

WOD
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Big Dawgs:
As Rx’d

The Porch:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups

Puppies:
12 Handstand push-ups
200 meter Run
12 Weighted pull-ups
9 Handstand push-ups
200 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups

WOD Tuesday 12-22-09

warm-up

Row 1k

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

WOD Monday 12-21-2009

Warm-Up

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Big Dawgs:
As Rx’d
Women 95#

Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips

If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips

Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips