WOD Wednesday 4-28-10

Warm-Up
3x CFWU
Skill focus:
Kipping pull ups

WOD:
10 Power Clean from the deck (95#,65#)
100m Sprint
x 2 - then rest

Repeat for 3 rounds

WOD Tuesday 04-27-10

Warm-Up
Row 750m

Strength:
Split Jerk
2,2,2,2,2,2
(quickly find your heavy double and perform sets across)

WOD :
50 Push ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Push ups

WOD Monday 4-26-10

Warm- Up
3x CFWU

WOD

“Fight Gone Bad”
3 rounds
1 minute each station

20 Wall Ball shots (10′, 8′)
Sumo Deadlift High Pull (75#, 55#)
Box Jump (20″, 14″)
Push Press (75#, 55#)
Row (calories)

Post reps+ calories for all 3 rounds to comments.

TEAM WOD Saturday 4-24-10

Warm-Up
3x CFWU

TEAM WOD:

Split into 2 teams and compete in the following, after deciding on a team name:

Row 30 calories

30 Wall ball shots (20/14)

30 Double unders

30 KB sumo deadlift high-pull (2/1.5 pood)

30 Box jumps (24"/18")

30 Burpees



Every member of each team must finish all reps of each exercise. Each team member will start at a different station. The team must rotate as a group (only when everyone on the team has finished their reps for the station they are at can the team then rotate). Time stops when all members of the team have finished all reps at each station.

Post team name and time for team chipper to comments.

WOD Friday 4-23-10

Warm-Up
run/jog 200x4

Strength:
Sumo Deadlift
5,5,5,5,5

Rest

WOD:
75 Pullup / KTE
Perform a pullup immediately followed by knees to elbow = 1 rep.

Post loads and time to comments.

WOD Thursday4-22-10

Strength:
Press
3,3,3,3,3

WOD:
3 rounds for time of:
800m Run
50 Pull ups
800m Run
50 Push ups
800m Run
50 Box jumps

Post P load and time to comments.

WOD Wednesday 4-21-10

Skill focus:
Air squats
Deadlifts

WOD:
“Diane”
21,15,9 reps of:
Deadlifts 225/185
HSPU

Post time to comments