WOD Wednesday 3-3-10

Skill
Pistols

WOD
Row 250 meters
21-15-9 reps of:
Thrusters (115 / 85)
Kettlebell swings (55 / 35)
Row 250 meters

WOD Tuesday 3-2-10

Warm-up
3xCFWU

Strength
Back squat 2-2-2-2-2

WOD
AMRAP in 20 minutes:
6 Dumbbell or kettlebell cleans (55 / 35)
12 Burpees

WOD Monday 3-1-10

Warm-up
3xCFWU

WOD
5 rounds for time:
10 Deadlifts (225 / 185)
30 Squats
10 Ring dips

Post-recovery:
Max meters on the rower for 7 minutes. All-out effort.

TEAM WOD Saturday 2-27-10

Warm up

CFWUx3


TEAM WOD

As a team complete:

(each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)Run

1600m & 300 SDHP (53lb or 35lb)

WOD Friday 2-26-10

CFWUx3 (no sit ups)

WOD
For time:
21-18-15-12-9-6-3 reps of:
Front squat (185 / 115)
GHD sit-ups (or x2 abmat sit-ups)

WOD Thursday 2-25-10

Warm-Up
Row 800m

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups

WOD Wednesday 2-24-10

SKILL
Pick a weakness and practice it for 10 minutes

WOD
3 rounds for time:
10 Kettlebell swings (55 / 35)
20 Pull-ups
30 Burpees