Strength:
5k make-up or :
Snatch Grip Deadlift
5,5,5,5,5
Rest
WOD:
50 Wall balls
10 Pull ups
40 Wall balls
20 Pull ups
30 Wall balls
30 Pull ups
20 Wall balls
40 Pull ups
10 Wall balls
50 Pull ups
Post SGDL load and time to comments.
We will be CLOSED From FRIDAY Noon and will re-open Sunday @ 12-4pm (open gym) See you @ Regionals!
Friday, May 28, 2010
Thursday, May 27, 2010
WOD Thursday 5-27-10
Strength:
Standing Press
3,3,3,3,3
Rest
WOD:
TT
Run or Row 5k
Post SP loads and 5k time to comments.
Standing Press
3,3,3,3,3
Rest
WOD:
TT
Run or Row 5k
Post SP loads and 5k time to comments.
Wednesday, May 26, 2010
WOD Wednesday 5-26-10
Skill focus:
GH Situps
GH Hip Extensions
GH Back Extensions
Rest
WOD:
For time
30 Handstand Push ups
40 Pull ups
50 KB Swings (1,5 pood, 1 pood)
60 Sit ups
70 Burpees
Cutoff time 25 minutes
Post time to comments.
GH Situps
GH Hip Extensions
GH Back Extensions
Rest
WOD:
For time
30 Handstand Push ups
40 Pull ups
50 KB Swings (1,5 pood, 1 pood)
60 Sit ups
70 Burpees
Cutoff time 25 minutes
Post time to comments.
Tuesday, May 25, 2010
WOD Tuesday 5-25-10
Strength:
Snatch Balance
5-5-5
Rest
WOD:
“Paul”
5 rounds for time
50 Double unders
35 Knees to Elbows
185# Overhead Walk, 20 yards
20 minute cutoff
Post HSB loads and time to comments.
Snatch Balance
5-5-5
Rest
WOD:
“Paul”
5 rounds for time
50 Double unders
35 Knees to Elbows
185# Overhead Walk, 20 yards
20 minute cutoff
Post HSB loads and time to comments.
Monday, May 24, 2010
WOD Monday 5-24-10
Warm- Up
CFWUx2
Skill focus:
Front levers
Rest
WOD:
3 rounds for time
15 Hang Power Cleans (135#, 95#)
15 Burpees
Cutoff time 7 minutes
Post loads/time to comments.
CFWUx2
Skill focus:
Front levers
Rest
WOD:
3 rounds for time
15 Hang Power Cleans (135#, 95#)
15 Burpees
Cutoff time 7 minutes
Post loads/time to comments.
Sunday, May 23, 2010
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