Posts from ‘May, 2010’

WOD
Squat Clean Thruster (135lbs/95lbs) 3 reps
Sprint 200m
Rest 2 minutes
6 rounds for time
record load and time to comments

WOD
Run 800m
Rest 1 minute
5 rounds for time
record best split and total time to comments

Run 400m

Overhead Squat (95lbs/65lbs) 15 reps

5 rounds for time

June 26th
10am
Register HERE

WOD
Barbell 185lbs/135lbs
—
Romanian Deadlift 10 reps
Sumo Deadlift 20 reps
Deadlift 30 reps
for time
record load and time comments

WOD
Row 200m (100%+Wm)
Strict Press (95/65lbs) 3 reps
Bench Press (135/95lbs) 3 reps
Dip 3 reps
3 rounds for time
record row splits and total time to comments

WOD
Sprint 200m Rest 60 seconds
4 rounds
—
KB Swing 15 reps
Push Up 12 Reps
Pull Up 9 reps
3 rounds for time
record best sprints and WOD time to comments

WOD
Pull Up 15 reps
Run 800m
KTE 15 reps
Run 800m
2 rounds for time
record total time to comments

WOD
Front and Back Lever
—
Row 200m (95%Wm) x 3

WOD
Row 1000m (ME)
—
Row 500m (85% Wm) x 2
record time to comments
compare to 2-12-2010
1-23-2010

WOD
Handstand Push Up: Max Reps
2-3 more sets at 50% reps
—
Sprint 50m, rest 90 seconds
6 rounds

WOD
Deadlift (BW) 20 reps
Push Up 20 reps
5 rounds for time

WOD
“Helen”
Run 400m
KB Swing (24/16kgs) 21 reps
Pull Up 12 reps
3 rounds for time
—
Row 500m (75% Wm) x 3 rounds
record times and watts to comments
compare to 4-10-2010