TEAM WOD Saturday 5-22-10

Warm-Up

Warm-up:
400m run
10 burpees

TEAM WOD:
Teams of two must complete the following as quickly as possible:
1600 Meter R0w
100 KB swings
100 Air squats
100 Push-Ups
100 Double-unders (400 singles)
100 Sit-Ups
1600 Meter Row
(The above tasks are totals for the team of two – partition reps as you see fit.)

WOD Friday 5-21-10

Strength:
Back Squat
Quickly establish your 3RM

Rest

WOD:
5 rounds for time
3 Back Squats
20 Ring Dips
Cutoff time 15 minutes

Post 3RM and time to comments

WOD Thursday 5-20-10

Strength:
Straight Leg Deadlifts
10,10,10,10,10

Rest

WOD:
5 rounds*
8 Front Squats (135#, 95#)
30 KB Swings (1.5 pood, 1 pood)
*FRBR

Post loads for SLDL and total for Litvi sprints to comments.

WOD Wednesday 5-19-10

Skills focus:
Muscle ups
Handstands on Pbars

BENCHMARK WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

WOD Tuesday 5-18-10

Warm-Up
Run 400m
then
10OHS
10 Pull ups

Strength:
OHS
3,2,1,1,2,3

WOD:
300 Double Unders (10 min cut off)
Sub 300 burpees w/out pushup or 2400 single unders. HINT: Work your double unders folks

then with no rest…

1600m run

Post OHS loads and DU/Mile combined time to comments.

WOD Monday 5-17-10

Warm-Up
3rds:
Row 400m
10 ghd situps
10 ghd back extensions
10 double unders

Focus:
Hang Power Clean

WOD:
2 hang power cleans and 2 strict pull ups on the min for 15 mins
85% of 1rm power clean

CASH OUT
30 burpees for time !