4x5 Bench
WOD:
10 Rounds for time of:
1 Deadlift 75% 1 RM
20 yards farmer carry 200 lbs
Monday, February 28, 2011
Wednesday, February 23, 2011
Monday, February 21, 2011
WOD 02-21-2011
Strength:
3x5 Squat
3x5 Press
WOD:
Five rounds for time of:45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Friday, February 18, 2011
WOD 02-18-2011
Strength:
5x5 Deadlifts
WOD:
"Kelly"
Five rounds for time of:
Run 500 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Thursday, February 17, 2011
WOD 02-17-2011
Strength:
Work on Squats and Bench
WOD:
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Wednesday, February 16, 2011
WOD 02-16-2011
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Tuesday, February 15, 2011
WoD 02-15-2011
Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Squats
Increase the load each round. Rest as necessary between rounds.
Monday, February 14, 2011
WOD 02-14-2011
Strength: 5x5 Squat
WOD:
7 rounds for time:3 Clean and Jerks 135lbs
3 Pull Ups
6 Push Ups
9 Box Jumps 20" box
Compare to 11-13-10
Tuesday, February 8, 2011
WOD 02-08-11 "Ledesma"
WOD "Ledesma"
AMRAP 20 minutes
5 parallette handstand push-ups
10 toes through rings
15 medicine ball cleans, 20lbs
AMRAP 20 minutes
5 parallette handstand push-ups
10 toes through rings
15 medicine ball cleans, 20lbs
Monday, February 7, 2011
WOD 02-7-2011
Strength
5x5 Squat
9 hang power clean (135 lbs)
15 pull ups
15 burpees
6 hang power clean (135 lbs)
12 pull ups
12 burpees
3 hang power clean (135 lbs)
9 pull ups
9 burpees
Thursday, February 3, 2011
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