Warm-Up
3rds of:
run 400m
10 OHS
10 Ring dips
TEAM WOD
"TEAM Molicious"
Teams of 2-…divide up time with 1 minute for each participant and decide on how to alternate…before or after rowing .
2 minutes of pull ups (split up times equally)
1 person rows for 1 minute while the other rests, then switch
2 minutes of wall balls (14#/20#)
1 person rows for 1 minute while the other rests, then switch
2 minutes of sit ups
1 person rows for 1 minute while the other rests, then switch
2 minutes of burpees
1 person rows for 1 minute while the other rests, then switch
2 minutes of ball jumps
1 person rows for 1 minute while the other rests, then switch
2 minutes of push ups
1 person rows for 1 minute while the other rests, then switch
2 minutes of air squats
1 person rows for 1 minute while the other rests, then switch
Saturday, May 15, 2010
Friday, May 14, 2010
WOD Friday 5-14-10
Warm-Up
Burgener
Strength:
Snatch Balance
3,3,3,3,3
Rest
WOD:
3 rounds for time
5/5 Snatch (65/55)
10 Box Jumps (24″, 18″)
15 Ring pushups (chest below Rings)
20/20 Mountain Climbers (knees up high hitting full ROM)
Post SB loads and time to comments.
Burgener
Strength:
Snatch Balance
3,3,3,3,3
Rest
WOD:
3 rounds for time
5/5 Snatch (65/55)
10 Box Jumps (24″, 18″)
15 Ring pushups (chest below Rings)
20/20 Mountain Climbers (knees up high hitting full ROM)
Post SB loads and time to comments.
Thursday, May 13, 2010
WOD Thursday 5-13-10
Strength:
Deadlift
6,5,4,3,2,1
Increase load each set
Rest
WOD:
“Michael”
3 rounds
800m Run
50 Hip Extensions
50 Sit ups
Post Deadlift 1 rep deadlift load and time to comments.
Deadlift
6,5,4,3,2,1
Increase load each set
Rest
WOD:
“Michael”
3 rounds
800m Run
50 Hip Extensions
50 Sit ups
Post Deadlift 1 rep deadlift load and time to comments.
Wednesday, May 12, 2010
WOD Wednesday 5-12-10
Warm-Up:
CFWU x 3
Rest
WOD:
5 rounds for time
3 Squat Clean (from the ground)M-135# F-95#
3 Power Clean (from the ground)
3 Push Press
3 Push Jerk
3 Front Squat
CFWU x 3
Rest
WOD:
5 rounds for time
3 Squat Clean (from the ground)M-135# F-95#
3 Power Clean (from the ground)
3 Push Press
3 Push Jerk
3 Front Squat
Tuesday, May 11, 2010
WOD Tuesday 5-11-10
Warm-Up
2x CFWU
Strength:
Standing Press
6,5,4,3,2,1
Increase weight each set
Rest
TEAM WOD:
5 rounds
500m Row
1 rows one rests
Post SP loads and best 500m row time to comment
“If you don't get what you want, you suffer; if you get what you don't want, you suffer; even when you get exactly what you want, you still suffer because you can't hold on to it forever. Your mind is your predicament. It wants to be free of change. Free of pain, free of the obligations of life and death. But change is a law, and no amount of pretending will alter that reality.” Dan Millman
2x CFWU
Strength:
Standing Press
6,5,4,3,2,1
Increase weight each set
Rest
TEAM WOD:
5 rounds
500m Row
1 rows one rests
Post SP loads and best 500m row time to comment
“If you don't get what you want, you suffer; if you get what you don't want, you suffer; even when you get exactly what you want, you still suffer because you can't hold on to it forever. Your mind is your predicament. It wants to be free of change. Free of pain, free of the obligations of life and death. But change is a law, and no amount of pretending will alter that reality.” Dan Millman
Monday, May 10, 2010
WOD Monday 5-10-10
Warm-Up
run 400m
10 OHS
row 500m
10 OHS
Run 400m
10 OHS
WOD:
Accumulate 500 reps total in any combo using:
Pull ups
Push ups
Sit ups
Squats
Post time to comments:
“There are no ordinary moments.”
Dan Millman
run 400m
10 OHS
row 500m
10 OHS
Run 400m
10 OHS
WOD:
Accumulate 500 reps total in any combo using:
Pull ups
Push ups
Sit ups
Squats
Post time to comments:
“There are no ordinary moments.”
Dan Millman
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