50 Double Unders
2 Rds
15 Pass Throughs
10 Ovhd Squats
15 Back Extensions
10 Pullup
15 Situps
WOD
800m Run
30 Clean and Jerks, power or squat (135/85)
800m Run
Post WOD time
Friday, June 24, 2011
Thursday, June 23, 2011
WOD Thursday 6-23-11
Warm Up
400m Run
25 Double Unders
3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Good Mornings
10 Lunge Steps
WOD
In 5 minutes complete the following
Row 500m
20 Deadlifts (255/155)
As many HSPUs as possible in remaining time
Complete as many rounds as needed until reaching 50 HSPUs. Rest one minute between rounds. To scale, decrease the length of the row.
Post WOD time
Wednesday, June 22, 2011
WOD Wednesday 6-22-11
Warm Up
3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Wallballs
10 KB Swings
10 Lunges
5 Burpees
Strength
Push Press: 3-3-3-3-3
WOD
AMRAP7
3 Burpees
3 Ring Dips
6 Burpees
6 Ring Dips
9 Burpees
9 Ring Dips
......keep increasing by 3 reps until time expires
Post Push Press 3RM and number of reps
Tuesday, June 21, 2011
WOD Tuesday 6-21-11
Warm Up
400m Run
3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Box Jumps
10 Back Ext
10 Pullups
10 Pushups
WOD
5 Rds
9 Back Squats
6 Front Squats
3 Ovhd Squat
Rx weight is body weight. If scaling use 80% of Overhead Squat 1 RM
Rest 2 minutes between sets.
Post WOD time
Monday, June 20, 2011
WOD Monday 6-20-11
Many Apologies for not posting today's WOD
WOD
4 Rounds
5 Deadlifts
7 Burpees
9 Pullups
400m Run
Post WOD time
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