TEAM WOD Saturday 2-20-10

WARM-UP
CFWUx3

TEAM WOD

Karen on steroids

Teams of two will complete the following for time:

800m run
150 push ups
150 wall balls
150 squats
800m run

Both teammates will complete the run, then one person working at a time will complete the push ups, wall balls, and squats followed by the last run as a team.

WOD Friday 2-19-10

Warm-Up

CFWUx3

WOD

WOD
"Tabata you've gotta be kidding me!"

That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:
- Wall Ball
- Pull-Ups
- Squats
- Sumo Deadlift High Pull

WOD Thursday 2-18-10

Warm-up
Squat skill/ Form work

Strength
Back Squat

20 Reps
(take your 10 rep max and push out 20 reps. Rest as much as needed w/bar on back - Do NOT put the bar down until 20 reps complete)

Rest 5 mins

12 HSPU
30 Wall ball
9 HSPU
20 Wall ball
6 HSPU
10 Wall ball

WOD Wednesday 2-17-10

Warmup
2xCFWU ( no ring dips)

WOD
30 Double-unders
30 Cleans (135 / 95)
30 Ring dips
30 Double-unders

After recovery,

Tabata Sit-ups

WOD Tuesday 2-16-10

Warm-up
Press/ Push Press/ Push Jerk Review


Strength
Push Jerk 3-3-3-3-3

WOD
150 Burpees for time

WOD Monday 2-15-10

Warm-Up
CFWUx3 (No Pullups)

WOD
15 Deadlifts (225 / 145)
50 Pull-ups
12 Deadlifts (225 / 145)
40 Pull-ups
9 Deadlifts (225 / 145)
30 Pull-ups
6 Deadlifts (225 / 145)
20 Pull-ups
3 Deadlifts (225 / 145)
10 Pull-ups