WOD Tuesday 6-1-10

Warm-UP
Burgener Warm-up

Strength:
Snatch balance
4,4,4,4

Rest
WOD:
“Barbara”
5 rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest precisely 3 mins between each round

Post SPP loads and time to comments.

WOD Monday 5-31-10

Warm-Up
3x CFWU

Skill focus:
L-sits

Rest
WOD:
5 rounds of
5 Thrusters (135#, 95#)
200m sprints

Perform, then, this one act of remembrance before this Day passes – Remember there is an army of defense and advance that never dies and never surrenders, but is increasingly recruited from the eternal sources of the American spirit and from the generations of American youth. — W.J. Cameron

They are dead; but they live in each Patriot’s breast,
And their names are engraven on honor’s bright crest.
– Henry Wadsworth Longfellow
Happy Memorial Day!

WOD Friday 5-28-10

Strength:

5k make-up or :


Snatch Grip Deadlift
5,5,5,5,5

Rest

WOD:
50 Wall balls
10 Pull ups
40 Wall balls
20 Pull ups
30 Wall balls
30 Pull ups
20 Wall balls
40 Pull ups
10 Wall balls
50 Pull ups

Post SGDL load and time to comments.

We will be CLOSED From FRIDAY Noon and will re-open Sunday @ 12-4pm (open gym) See you @ Regionals!

WOD Thursday 5-27-10

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

Rest

WOD:
TT
Run or Row 5k

Post SP loads and 5k time to comments.

WOD Wednesday 5-26-10

Skill focus:
GH Situps
GH Hip Extensions
GH Back Extensions

Rest
WOD:
For time
30 Handstand Push ups
40 Pull ups
50 KB Swings (1,5 pood, 1 pood)
60 Sit ups
70 Burpees
Cutoff time 25 minutes

Post time to comments.

WOD Tuesday 5-25-10

Strength:
Snatch Balance
5-5-5


Rest

WOD:
“Paul”
5 rounds for time
50 Double unders
35 Knees to Elbows
185# Overhead Walk, 20 yards
20 minute cutoff

Post HSB loads and time to comments.

WOD Monday 5-24-10

Warm- Up
CFWUx2



Skill focus:
Front levers

Rest

WOD:
3 rounds for time
15 Hang Power Cleans (135#, 95#)
15 Burpees
Cutoff time 7 minutes

Post loads/time to comments.