WOD Friday 4-16-10

Roll stretch Quads/ Pecs


Focus:
Rowing technique followed by Tabata Rows (4 rounds 20/10)
Track total calories rowed

Rest

Conditioning:
Back Squat (85% BW) / 200M Run for time:

10 Back squat
Run 200m
8 Back Squat
Run 200m
6 Back Squat
Run 200m
4 Back Squat
Run 200m
2 Back Squat
Run 200m

Post total calories rowed on tabata rows and time to comments.

WOD Thurday 4-15-10

Warm-Up
Foam roll/ Stretch calves
3x CFWU


Strength:
Deadlift
3,3,3,3,3

Rest

Conditioning:
25,15,10
Thrusters (45#, 33#)
Pull ups
V-ups

Post deadlift loads and time to comments.

WOD Wednesday 4-14-10

Warm-Up

Stretch / Foam roll Back / Shoulders
the 3rds of "
10 OHS
10 Box Jumps
10 Medball situps

Strength
Clean & Jerk
5,5,5,5,5

WOD
Inspired by Central and South Texas Sectional “Dead Man’s Row” WOD
For 7 minutes total:
1000m Row
As many Push ups as possible in remaining time.
You get 7 minutes total to row 1k and then as many push ups as you can.

Post C&J loads and push up totals to comments

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.