Awesome job on the lunges and KB swings today!!! For those of you that knew this it was my 25th birthday today (ha) and it made it much more fun to see y'all suffer to help me celebrate! Just kidding! Great job everyone! Coach Monica

WOD Wednesday 7-14-10

Warm up
3x
10 Back extensions
10 GHD sit ups
10 Squats hops
5 push ups
5 pull ups

WOD:
With 1 #53/35 KB complete 5 rounds of:

10 steps walking lunges
12 KB swings

hold the KB any way necessary during the lunges

Spend the rest of the day on Active recovery, Mobility, Flexibility.

WOD Tuesday 7-13-10 A.K.A. Rings of Death!

Warm Up
CFWU 3x

Strength:
Box Squats
65 to 75% of 1 rep max
7 sets of 4

WOD
21-15-9
Ring Row
Ring Push ups
Ring Dips

wod created by Ryan Tibball!

WOD Monday 7-12-10

Warm-up 3x
10 pass throughs
10 Presses (PVC)
10 squats
10 sit ups

Skill:
with a light bar, #45/33/PVC, work on your hang clean form, speed and power going from the hang into the front rack position. Quick, powerful, explosive hip drive, big pull, fast elbows.
See how, Sage B. does it HERE.

5 Sets, 10 Reps
WOD: FRAN!

21-15-9
Thrusters #95/65
Pull ups

Team WOD Saturday 7-10-10

FCWU
2x

WOD:

Run 200 Meters
50 Push Press #75/45
Run 400 Meters
60 Sumo Deadlift High Pull #75/45
Run 800 meters
50 Overhead Lunges #35/15
Run 400 Meters
60 Sumo Deadlift High Pull
Run 200 Meters
50 Push Press

Run as a team, split all of the other movements, don't start the movement or the run without your teammate!

WOD Friday 7-9-10

Warm up
10 Back extensions
10 inch worms
10 lunges
200m run


Strength
Over Head Squats
50/70/80/90 % of your 1 RM - or establish a 1 rep max
warm up/5/5/ max reps

WOD
"Tabata Something Else"


Complete 20 seconds of work followed by ten seconds of rest, 8 intervals of each then move on to the next movement.

Pullups
Push ups
Sit ups
Squats
 
There is no rest between exercises.

WOD Thursday 7-8-10

Warm Up - 3x
10 Back Extensions
10 GHD sit ups
10 Pike pushups or Hand Stand push ups
20 jumping jacks

Skill - double unders - work up to a new PR
-or-
Strength:
Power Snatch
7-7-5-5-3

WOD:
Death by Squat cleans
#135/#95
With a continuously running clock do one squat clean the first minute, two squat cleans the second minute, three squat cleans the third minute... continuing as long as you are able