WOD Saturday 01/02/10

WOD
Team WOD- 2 person teams
One teammate runs 400 meters while the other does max reps pull-ups, deadlifts 185#/155#, wall ball 20/14.
Run 400 meters
Max Pull-ups
Run 400 meters
Max Deadlifts 185#/155#
Run 400 meters
Wall ball 20/14


Scoring is based on time minus the max reps for each team. Max reps are counted as 1 rep=1sec for scoring purposes. Post lowest time to scoring.

Closed New Years Day

Happy New Year!!

WOD Thursday 12-31-09

Warm-up

CFWU

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.


As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

WOD Wednesday 12-30-09

Warm-Up

CFWU

WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Pack:
Complete as many rounds as possible 20 minutes of:
15 Double -unders
15 Sit-ups
15 Back extensions

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions

Double unders sub can be tuck jumps.

WOD Tuesday 12-29-09

Warm-Up

CFWU

WOD

400 meter Walking lunge

Post time and number of steps to comments.

Big Dawgs:
as Rx’d

Pack:
250 M Walking Lunges

Puppies:
150 M Walking Lunges

Buttercups:
75 M Walking Lunges

WOD Monday 12-28-2009

Warm-Up
CFWU

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press
Shoulder Press II
Push Press
Push Jerk