WOD Thursday 12-31-09

Warm-up

CFWU

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.


As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

Also, if you are not comfortable with the exercises do the following buttercup workout:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

WOD Wednesday 12-30-09

Warm-Up

CFWU

WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Pack:
Complete as many rounds as possible 20 minutes of:
15 Double -unders
15 Sit-ups
15 Back extensions

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Double-unders
10 Sit-ups
10 Back extensions

Double unders sub can be tuck jumps.

WOD Tuesday 12-29-09

Warm-Up

CFWU

WOD

400 meter Walking lunge

Post time and number of steps to comments.

Big Dawgs:
as Rx’d

Pack:
250 M Walking Lunges

Puppies:
150 M Walking Lunges

Buttercups:
75 M Walking Lunges

WOD Monday 12-28-2009

Warm-Up
CFWU

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press
Shoulder Press II
Push Press
Push Jerk

WOD Thursday 12-24-09

Warm-Up

Burgener warm-up

WOD


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Big Dawgs:
As Rx’d

The Porch:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
Body weight back squat, 15 reps

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

Puppies:
Complete as many rounds as possible in twelve minutes of:
20 Burpees
1/4 - 1/2 Body weight back squat, 10 reps

Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps

WOD wednesday 12-23-09

Warm-Up

CFWU

WOD
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Big Dawgs:
As Rx’d

The Porch:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups

Puppies:
12 Handstand push-ups
200 meter Run
12 Weighted pull-ups
9 Handstand push-ups
200 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups

WOD Tuesday 12-22-09

warm-up

Row 1k

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.