TEAM WOD Saturday 4-24-10

Warm-Up
3x CFWU

TEAM WOD:

Split into 2 teams and compete in the following, after deciding on a team name:

Row 30 calories

30 Wall ball shots (20/14)

30 Double unders

30 KB sumo deadlift high-pull (2/1.5 pood)

30 Box jumps (24"/18")

30 Burpees



Every member of each team must finish all reps of each exercise. Each team member will start at a different station. The team must rotate as a group (only when everyone on the team has finished their reps for the station they are at can the team then rotate). Time stops when all members of the team have finished all reps at each station.

Post team name and time for team chipper to comments.

WOD Friday 4-23-10

Warm-Up
run/jog 200x4

Strength:
Sumo Deadlift
5,5,5,5,5

Rest

WOD:
75 Pullup / KTE
Perform a pullup immediately followed by knees to elbow = 1 rep.

Post loads and time to comments.

WOD Thursday4-22-10

Strength:
Press
3,3,3,3,3

WOD:
3 rounds for time of:
800m Run
50 Pull ups
800m Run
50 Push ups
800m Run
50 Box jumps

Post P load and time to comments.

WOD Wednesday 4-21-10

Skill focus:
Air squats
Deadlifts

WOD:
“Diane”
21,15,9 reps of:
Deadlifts 225/185
HSPU

Post time to comments

WOD Tuesday 4-20-10

Warm-Up
CFWU x 3

Strength:
Front Squat
5,3,3,2,2,1

WOD:
400m Run
21 Wall ball
21 Ball Slam
400m Run
15 Wall ball
15 Ball Slam
400m Run
9 Wall ball
9 Ball Slam

WOD Monday 4-19-10

Warm-Up
4x100m row

Skill focus:
Clean, Push press, Jerk (ground to overhead)

Conditioning:
Speal vs Khalipa
Ground to Overhead 135/85lbs
1 Round of “Cindy”

Example: 1 Ground to Overhead then 1 round of Cindy
2 Ground to Overhead then 1 round of Cindy
3 Ground to Overhead then 1 round of Cindy
all the way to 10 Ground to Overhead with 1 round of Cindy each round

Post time to comments