WOD Tuesday 4-13-10

Warm-Up
Foam roll, stretch Hips and Quads
3x CFWU

WOD
For time:
50 Double unders
3,6,9,12,9,6,3
Deadlifts / Ring dips (DL-125% BW)
50 Thrusters (45#,35#)

Peform 50 double unders, immediately deadlift 3 reps followed by 3 ring dips, up the ladder and back down. Then 50 thrusters.

WOD Monday 4-12-10

Warm-Up
row 500m then
3rds of:
10 OHS
10 Pushups
10 WallBalls (20/14)


Skill focus:
Kipping pull ups

WOD

7 rounds
5 Back Squat (A2G 100% BW)
80m Sprint

Open GYM Saturday 4-10-10

RUN For Haiti Toady @ DFW Adventure Park. Meet at the entrance 0830 Race starts @ 0900 sharp! Free entry ( Donations gladly accepted)

OPEN GYM TODAY 10am to 12 am and 1-3 pm

WOD Friday 4-9-10

Warm- Up
Row 750 m

WOD
For time:
1 mile run
15 rounds of “Cindy”
1 mile run

Post time / scaling to comments.

WOD Thursday 4-8-10

STRENGTH
Front Squat
2,2,2,2,2,2


WOD
For time:
50 Ring push ups
50 Ball slams
50 Ring rows
50 Wall balls

Post load and time to comments.

WOD Wednesday 4-7-10

STRENGTH:
Clean
1,1,1,1,1,1,1

Rest 3 mins

WOD

3 rounds for time:
10 Box Jumps
10 Clapping Push-ups
800m Run

Post best clean and time in comments.

WOD Tuesday 4-6-10

Skill:
L-sits (hanging or supported)
WOD
5 rounds
10 Deadlift (225# / 155#)
Sprint 250m

SMR