WOD Wednesday 5-12-10

Warm-Up:
CFWU x 3

Rest

WOD:

5 rounds for time
3 Squat Clean (from the ground)M-135# F-95#
3 Power Clean (from the ground)
3 Push Press
3 Push Jerk
3 Front Squat

WOD Tuesday 5-11-10

Warm-Up
2x CFWU

Strength:
Standing Press
6,5,4,3,2,1
Increase weight each set

Rest

TEAM WOD:
5 rounds
500m Row
1 rows one rests

Post SP loads and best 500m row time to comment

“If you don't get what you want, you suffer; if you get what you don't want, you suffer; even when you get exactly what you want, you still suffer because you can't hold on to it forever. Your mind is your predicament. It wants to be free of change. Free of pain, free of the obligations of life and death. But change is a law, and no amount of pretending will alter that reality.” Dan Millman

WOD Monday 5-10-10

Warm-Up
run 400m
10 OHS
row 500m
10 OHS
Run 400m
10 OHS




WOD:
Accumulate 500 reps total in any combo using:
Pull ups
Push ups
Sit ups
Squats

Post time to comments:

“There are no ordinary moments.”

Dan Millman

Team WOD Saturday 5-8-10

TEAM WOD:
As a 3 person team complete:
2 Miles of Running
250 Box Jumps
300 Push-Ups
200 Wall Ball Shots.

All partners can work at the same time and can complete everything in any order or anyway the team decides!

WOD Friday 5-7-10

Warm-up
Row 750m 70% effort)
Muscle Up and Skin the Cat Practice


Rest

Conditioning:
8 rounds
8 Deadlifts (155#,105#)
8 Burpees
Hard and fast!


** THE GYM WILL CLOSE EARLY TODAY!! Last Class @ 6:00 O'Clock PM!!**

WOD Thursday 5-6-10

Warm-Up

CFWUx3

Strength:

Turkish Get ups 5-5-5-5-5

Rest

WOD:
For time
4 rounds of
400m run
30 Wall ball(20/14)
20 Ring rows
10 OH Lunge (65/45)

Post TGU loads and time to comments.

WOD Wednesday 5-5-10

Warm-Up
Row 500m
Run 400m


Skill Focus:
Overhead Lunge

Conditioning:
5 rounds
8 Deadlifts (225#, 155#)
8 Broad Jumps (jump as far as you can)




Post total time to comments.