500m Row
2 Rds
10 Good Mornings
10 Squats
10 Pushups
10 inchworms
WOD
10 Tire Flips
20 KB Swings (70/53)
30 Pullups
40 Box Jumps (24/18)
50 KTEs
40 Box Jumps
30 Pullups
20 KB Swings
10 Tire Flips
Post WOD time
Friday, May 20, 2011
Thursday, May 19, 2011
WOD Thursday 5-19-11
Warm Up
3 Rds
300m Row
10 Pass Throughs
10 Box Jumps
10 Back Extensions
10 Situps
Strength
Push or Split Jerk: 1-1-1-1-1
WOD
21 Thrusters (95/65)
100m Sprint carrying sandbag (Big/Less big)
15 Thrusters
100m Sprint carrying sandbag
9 Thrusters
100m Sprint carrying sandbag
Post Jerk 1RM and WOD time
Wednesday, May 18, 2011
WOD Wednesday 5-18-11
Warm Up
400m Run
2 Rds
15 Lunge steps
15 Ovhd Squats
15 Pullups
15 Pushups
15 Back Extensions
WOD
Ovhd Squat: 1-1-1-1-1
Front Squat: 1-1-1-1-1
Back Squat: 1-1-1-1-1
Try to increase load on each of the 15 reps
Post load for each movement
Tuesday, May 17, 2011
WOD Tuesday 5-17-11
Warm Up
Run 400m
50 Double Unders
40 Situps
30 Back Extensions
20 Pass Throughs
10 Pullups
5 Burpees
WOD
"J.T."
21-15-9
HSPU
Ring Dips
Pushups (hand release)
(Scale as needed to keep WOD under 12 minutes, do not over-scale)
Post WOD time
Monday, May 16, 2011
WOD Monday 5-16-11
Warm Up
3 Rds
10 Pass Throughs
10 Good Mornings
10 Ovhd Squats
10 Pullups
10 Pushups
10 Back Extensions
WOD
1000m Row
15 Deadlifts (#225/155)
30 Wallball (20/12)
12 DLs
24 WB
9 DLs
18 WB
6 DLs
12 WB
3 DL
6 WB
1000m Row
Post WOD time
Subscribe to:
Posts (Atom)