WOD Wednesday 7-7-10

Warm Up
CFWU 3x

Strength:
Deadlifts
5x5

WOD
Four rounds for time:
Row 500 meters
Rest 1:30 minutes
Maintain within a 5 second difference from the first row

*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*

WOD Tuesday 7-6-10

Warm Up - 3x
10 push ups
10 squats
10 pull ups
10 sit ups

WOD:
(scale reps as needed)
Filthy Fifty
For time:

50 Box jump, 24/20''
50 Jumping pull-ups
50 Kettlebell swings, #36/ #24lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/33lbs
50 Back extensions
50 Wall ball shots, #20/14
50 Burpees
50 Double unders

WOD Monday 7-5-10

CFWU
3x


Skill:
Hand Stand push-ups or Hand stand holds, with or without wall
-or-
Strength:
Box Squats 55- 60% of 1 rep max
10-10-10-10-10


WOD:
21-15-9 reps of:

#225/185 Deadlift
Ring dips

There has been a lot of talk about form on the Deadlift, which is great... check out what you should be looking like/for:

Team WOD Saturday 7-3-10

CFWU
2 rounds

WOD

800m Run
150 KB swings #55/35lbs
150 push ups
400m run
150 Push Jerks #45/33
150 sit ups
800m run

3 person teams, 1 person working at a time, run together

WOD Friday 7-2-10

Warm up
CFWU
3x

Skill:
One legged squats
-or-
Strength
press
70/80/90% of 1 RM
5,5, max reps

WOD
 4 rounds - for time of:

5 - 1.5x body weight back squats
5 Muscle ups /15pull ups and 15 dips
10 KB swings 1.5pood/1 pood
200m run

WOD Thursday 7-1-10

Warm up 3x
10 GHD situps
10 back ext.
10 pass through
15 squats
20 Double unders

Strength:
1 arm barbell snatch

Watch Pat -animnal- Barber and see how its done Here
this is an explosive move requiring balance, speed, accuracy, strength and power. Start with low weight and progress to find your 1 rep max! (on each arm)

WOD
6 Rounds of:
25 Wall balls #20/12
25 Pull ups

for time - 25 min cut off

WOD Wednesday 6-30-10

Warm up:
3x
10 push ups
10 pull ups
10 squats
100m run


WOD
4 rounds
Run 400m
15 Front squats, half body weight

*Spend the rest of the day on Active Recovery, Active Isolated Streching and Mobility / Flexibility / Soft tissue work*