Team WOD Saturday 5-8-10

TEAM WOD:
As a 3 person team complete:
2 Miles of Running
250 Box Jumps
300 Push-Ups
200 Wall Ball Shots.

All partners can work at the same time and can complete everything in any order or anyway the team decides!

WOD Friday 5-7-10

Warm-up
Row 750m 70% effort)
Muscle Up and Skin the Cat Practice


Rest

Conditioning:
8 rounds
8 Deadlifts (155#,105#)
8 Burpees
Hard and fast!


** THE GYM WILL CLOSE EARLY TODAY!! Last Class @ 6:00 O'Clock PM!!**

WOD Thursday 5-6-10

Warm-Up

CFWUx3

Strength:

Turkish Get ups 5-5-5-5-5

Rest

WOD:
For time
4 rounds of
400m run
30 Wall ball(20/14)
20 Ring rows
10 OH Lunge (65/45)

Post TGU loads and time to comments.

WOD Wednesday 5-5-10

Warm-Up
Row 500m
Run 400m


Skill Focus:
Overhead Lunge

Conditioning:
5 rounds
8 Deadlifts (225#, 155#)
8 Broad Jumps (jump as far as you can)




Post total time to comments.

WOD Tuesday 5-4-10

Mobility

SMR Back, shoulders,hips, glutes

Warm-Up
3x CFWU ( NO PULL-UPS!)

Rest

WOD:
"Fran"
21,15,9
Thrusters (95/65lbs)
Pull-ups

Post Fran time to comments.

“Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.”

Arthur Golden

WOD Monday 5-3-10

Warm-up
CFWU x3

Skill:
Wide Grip Chin-up (palms facing you)

Rest

WOD:
“Running Grace”
3rds
Run 400m
10 Clean & Jerk (135#, 95#) for time

Post thoughts on wide grip chin ups and "Running Grace" time to comments.

"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
--- Frank Herbert, Dune - Bene Gesserit Litany Against Fear

OPEW GYM Sunday 5-2-10

OPEN GYM!