TEAM WOD Saturday 3-20-10

Warm-up

row 1000m

30 Lunges

20 Abmat sit-ups

10 Pull-ups

10 Box Jumps


TEAM WOD
Teams of 3
1 person works while 2 people rest

7 Burpees
7 Box Jumps
7 Medicine Ball Thrusters

7 rounds for time

WOD Friday 3-19-10

Warm-Up
3x CFWU


WOD
2 Rounds For Time:
Row 500M
15 Overhead Squat - 95/65lbs
Row 500M
15 Toes-to-Bar

WOD Thursday 3-18-10

Warm-up
3x CFWU

WOD
5 Rounds For Time:
7 Deadlifts - 225/155lbs
11 Burpees

WOD Wednesday 3-17-10

Warm-Up
3xCFWU

WOD
"Karen"
150 wall balls for time

Post-recovery
3 rounds:
Max rep kettlebell swings in 2 minutes. 1 minute rest between rounds. 70/53/35

WEAR GREEN OR PAY THE PRICE!! 17 BURPEES!!! HAPPY ST. PATRICKS DAY !!!

WOD Tuesday 3-16-10

Warm-Up
Row 500m
then: three rounds of:
10 OHS
10Back extensions
10 GHD Sit-ups


WOD
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition pull-ups, push-ups, and squats as needed.

WOD Monday 3-15-10

Warm-UP
Run/Jog 400m

WOD
2K Row for time


Strength
Perform 3 Power Snatches at 85% of 1RM every minute on the minute for 15 minutes.
OR
Snatch Skill Work.