Thursday, July 29, 2010

Wednesday, July 28, 2010

Split Heavy in the AM n WOD in the PM

07/28 Wednesday WOD

Strength
Bench Press 5x5x5
Weighted Dip 8x8x8
Shoulder Press 5x5x5

WOD
AMRAP 20 min
Run 400m
Rest exactly the same time it took you to run

Tuesday, July 27, 2010

2aaadayzzz

07/27 Tuesday WOD

Strength
Front Squat 5x5x5
Deadlift 1x1x1x1x1

WOD
"Roy"
15 reps Deadlift 225#
20 Box Jumps 24"
25 Pullups

Monday, July 26, 2010

2X!

07/26 Monday WOD

AM
30 Muscle Ups for Time

PM
"Elizabeth"
21-15-9
Clean 135
Ring Dips

Friday, July 9, 2010

07/09 Friday WOD

Strength
Snatch 5x5x3x3x3x1x1

WOD
5 Rounds
5 Snatches (#95)
7 Bench Press (#95)
9 Ring Dips

Burpees
95

Thursday, July 8, 2010

07/08 Thursday WOD

100ft Walking Lunge
21 Pullups
21 Situps
21 Burpees
100ft Walking Lunge
18 Pullups
18 Situps
18 Burpees
100ft Walking Lunge
15 Pullups
15 Situps
15 Burpees
100ft Walking Lunge
12 Pullups
12 Situps
12 Burpees
100ft Walking Lunge
9 Pullups
9 Situps
9 Burpees
100ft Walking Lunge
6 Pullups
6 Situps
6 Burpees

Burpees
94

Wednesday, July 7, 2010

07/07 Wednesday WOD

10 Rounds
50 Double Unders
20 Burpees

Burpees
93

Tuesday, July 6, 2010

New Week - It's On!!!

07/26 Monday WOD

30 Muscle Ups for Time

Rest minimum of 3 hours and then:

"Elizabeth"

Sunday, July 4, 2010

Happy 4th of July!!!

07/04 Sunday WOD

4 Rounds
40 Double Unders
30 KB Snatches (15ea arm)
20 KB Swings

Burpees
90