TEAM WOD Saturday 2-27-10

Warm up

CFWUx3


TEAM WOD

As a team complete:

(each teammate must do equal rowing and running)

Row 2000m & 150 Wall Balls (20lb and 14lb)Run

1600m & 300 SDHP (53lb or 35lb)

WOD Friday 2-26-10

CFWUx3 (no sit ups)

WOD
For time:
21-18-15-12-9-6-3 reps of:
Front squat (185 / 115)
GHD sit-ups (or x2 abmat sit-ups)

WOD Thursday 2-25-10

Warm-Up
Row 800m

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups

WOD Wednesday 2-24-10

SKILL
Pick a weakness and practice it for 10 minutes

WOD
3 rounds for time:
10 Kettlebell swings (55 / 35)
20 Pull-ups
30 Burpees

WOD Tuesday 2-23-10

Warm- Up

Row 800 m

Strength
Push Press 2-2-2-2-2

WOD
3 rounds for time:
30 Box jumps
15 GHD sit-ups (x3 abmat sit-ups)
30 Double-unders (x3 singles)

WOD Monday 2-22-10

Strength
Overhead Squat 1-1-1-1-1-1-1

WOD
6 rounds:
Row 1 minute
Rest 1 minute

*These are all-out efforts per round. Score is total meters rowed at the end of 6 rounds.

TEAM WOD Saturday 2-20-10

WARM-UP
CFWUx3

TEAM WOD

Karen on steroids

Teams of two will complete the following for time:

800m run
150 push ups
150 wall balls
150 squats
800m run

Both teammates will complete the run, then one person working at a time will complete the push ups, wall balls, and squats followed by the last run as a team.