WOD Monday 5-3-10

Warm-up
CFWU x3

Skill:
Wide Grip Chin-up (palms facing you)

Rest

WOD:
“Running Grace”
3rds
Run 400m
10 Clean & Jerk (135#, 95#) for time

Post thoughts on wide grip chin ups and "Running Grace" time to comments.

"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain."
--- Frank Herbert, Dune - Bene Gesserit Litany Against Fear

OPEW GYM Sunday 5-2-10

OPEN GYM!

TEAM WOD Saturday 5-1-10

Warm-Up
3x CFWU


TEAM WOD:
in teams of two, complete 4 rounds of:
50 Partner Wall Ball Shots
400m MedBall Relay Sprint (Each Partner sprints 400)


rest exactly 3 minutes between each round.

Post teammate, time, and notes to comments

WOD Friday 4-30-10

Warm-Up
3x CFWU

Strength:
Front Squat
10, 10, 10, 10

Rest

WOD:

7 rounds
300m Row
7 Burpees
7 Ball slams


Post loads and time to comments.

WOD Thurday 4-29-10

Warm- Up
750m Row

Strength:
Bench Press
5,5,5,5,5

Rest

WOD :

Death by Pull ups and KTE
Every minute on the minute perform a pull up and a KTE.
1st min - 1 pull up / 1 kte
2nd min - 2 pull up / 2 kte
3rd min - 3 pull up / 3 kte
etc until you can’t complete the required reps for each movement in the alotted time.

Post bench press loads and rounds to comments.

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