Warm-Up
2x CFWU
Strength:
Standing Press
6,5,4,3,2,1
Increase weight each set
Rest
TEAM WOD:
5 rounds
500m Row
1 rows one rests
Post SP loads and best 500m row time to comment
“If you don't get what you want, you suffer; if you get what you don't want, you suffer; even when you get exactly what you want, you still suffer because you can't hold on to it forever. Your mind is your predicament. It wants to be free of change. Free of pain, free of the obligations of life and death. But change is a law, and no amount of pretending will alter that reality.” Dan Millman
Tuesday, May 11, 2010
Monday, May 10, 2010
WOD Monday 5-10-10
Warm-Up
run 400m
10 OHS
row 500m
10 OHS
Run 400m
10 OHS
WOD:
Accumulate 500 reps total in any combo using:
Pull ups
Push ups
Sit ups
Squats
Post time to comments:
“There are no ordinary moments.”
Dan Millman
run 400m
10 OHS
row 500m
10 OHS
Run 400m
10 OHS
WOD:
Accumulate 500 reps total in any combo using:
Pull ups
Push ups
Sit ups
Squats
Post time to comments:
“There are no ordinary moments.”
Dan Millman
Saturday, May 8, 2010
Team WOD Saturday 5-8-10
TEAM WOD:
As a 3 person team complete:
2 Miles of Running
250 Box Jumps
300 Push-Ups
200 Wall Ball Shots.
All partners can work at the same time and can complete everything in any order or anyway the team decides!
As a 3 person team complete:
2 Miles of Running
250 Box Jumps
300 Push-Ups
200 Wall Ball Shots.
All partners can work at the same time and can complete everything in any order or anyway the team decides!
Friday, May 7, 2010
WOD Friday 5-7-10
Warm-up
Row 750m 70% effort)
Muscle Up and Skin the Cat Practice
Rest
Conditioning:
8 rounds
8 Deadlifts (155#,105#)
8 Burpees
Hard and fast!
** THE GYM WILL CLOSE EARLY TODAY!! Last Class @ 6:00 O'Clock PM!!**
Row 750m 70% effort)
Muscle Up and Skin the Cat Practice
Rest
Conditioning:
8 rounds
8 Deadlifts (155#,105#)
8 Burpees
Hard and fast!
** THE GYM WILL CLOSE EARLY TODAY!! Last Class @ 6:00 O'Clock PM!!**
Thursday, May 6, 2010
WOD Thursday 5-6-10
Warm-Up
CFWUx3
Strength:
Turkish Get ups 5-5-5-5-5
Rest
WOD:
For time
4 rounds of
400m run
30 Wall ball(20/14)
20 Ring rows
10 OH Lunge (65/45)
Post TGU loads and time to comments.
CFWUx3
Strength:
Turkish Get ups 5-5-5-5-5
Rest
WOD:
For time
4 rounds of
400m run
30 Wall ball(20/14)
20 Ring rows
10 OH Lunge (65/45)
Post TGU loads and time to comments.
Wednesday, May 5, 2010
WOD Wednesday 5-5-10
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.
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.
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
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