Warm-Up
Row 500m
Run 400m
Skill Focus:
Overhead Lunge
Conditioning:
5 rounds
8 Deadlifts (225#, 155#)
8 Broad Jumps (jump as far as you can)
Post total time to comments.
Wednesday, May 5, 2010
Tuesday, May 4, 2010
WOD Tuesday 5-4-10
Mobility
SMR Back, shoulders,hips, glutes
Warm-Up
3x CFWU ( NO PULL-UPS!)
Rest
WOD:
"Fran"
21,15,9
Thrusters (95/65lbs)
Pull-ups
Post Fran time to comments.
“Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.”
Arthur Golden
SMR Back, shoulders,hips, glutes
Warm-Up
3x CFWU ( NO PULL-UPS!)
Rest
WOD:
"Fran"
21,15,9
Thrusters (95/65lbs)
Pull-ups
Post Fran time to comments.
“Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.”
Arthur Golden
Monday, May 3, 2010
WOD Monday 5-3-10
Warm-up
CFWU x3
Skill:
Wide Grip Chin-up (palms facing you)
Rest
WOD:
“Running Grace”
3rds
Run 400m
10 Clean & Jerk (135#, 95#) for time
Post thoughts on wide grip chin ups and "Running Grace" time to comments.
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
--- Frank Herbert, Dune - Bene Gesserit Litany Against Fear
CFWU x3
Skill:
Wide Grip Chin-up (palms facing you)
Rest
WOD:
“Running Grace”
3rds
Run 400m
10 Clean & Jerk (135#, 95#) for time
Post thoughts on wide grip chin ups and "Running Grace" time to comments.
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
--- Frank Herbert, Dune - Bene Gesserit Litany Against Fear
Sunday, May 2, 2010
Saturday, May 1, 2010
TEAM WOD Saturday 5-1-10
Warm-Up
3x CFWU
TEAM WOD:
in teams of two, complete 4 rounds of:
50 Partner Wall Ball Shots
400m MedBall Relay Sprint (Each Partner sprints 400)
rest exactly 3 minutes between each round.
Post teammate, time, and notes to comments
3x CFWU
TEAM WOD:
in teams of two, complete 4 rounds of:
50 Partner Wall Ball Shots
400m MedBall Relay Sprint (Each Partner sprints 400)
rest exactly 3 minutes between each round.
Post teammate, time, and notes to comments
Friday, April 30, 2010
WOD Friday 4-30-10
Warm-Up
3x CFWU
Strength:
Front Squat
10, 10, 10, 10
Rest
WOD:
7 rounds
300m Row
7 Burpees
7 Ball slams
Post loads and time to comments.
3x CFWU
Strength:
Front Squat
10, 10, 10, 10
Rest
WOD:
7 rounds
300m Row
7 Burpees
7 Ball slams
Post loads and time to comments.
Thursday, April 29, 2010
WOD Thurday 4-29-10
Warm- Up
750m Row
Strength:
Bench Press
5,5,5,5,5
Rest
WOD :
Death by Pull ups and KTE
Every minute on the minute perform a pull up and a KTE.
1st min - 1 pull up / 1 kte
2nd min - 2 pull up / 2 kte
3rd min - 3 pull up / 3 kte
etc until you can’t complete the required reps for each movement in the alotted time.
Post bench press loads and rounds to comments.
750m Row
Strength:
Bench Press
5,5,5,5,5
Rest
WOD :
Death by Pull ups and KTE
Every minute on the minute perform a pull up and a KTE.
1st min - 1 pull up / 1 kte
2nd min - 2 pull up / 2 kte
3rd min - 3 pull up / 3 kte
etc until you can’t complete the required reps for each movement in the alotted time.
Post bench press loads and rounds to comments.
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