Wednesday, April 28, 2010

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

Tuesday, April 27, 2010

WOD

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

Monday, April 26, 2010

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Wednesday, April 21, 2010

WOD

15-1

Front Squat @ 95#
Sit Ups
SDHP @ 95#
Pull Ups

40 minute cut off.

Tuesday, April 20, 2010

WOD

25 Min AMRAP

15 Cousins
Run 400 M

Monday, April 19, 2010

WOD

Unintentionally fasted today. Crazy schedule. When it came to WODing I was in for a rude awakening. Gave me a new respect for a hungry caveman trying to bring down a mastodon.

95-115-135
Barbell Complex

Then:

2:00 static hold on rings (stop watch when you come down, restart when you're back up)

2:00 Wall Handstand (Ditto)

Tuesday, April 13, 2010

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

4/12/10

5 Rounds For Time:

15 Pullups
10 foot Handstand Walk
5 Handstand Pushups

Then:

The beep test

Sunday, April 11, 2010

WOD

4RFT:

5 Clean and Jerk @ 135#
10 Box Jumps @ 24"
15 Pull Ups
20 Double Unders

Wednesday, April 7, 2010

WOD

Major lack of posts lately, but I'm still WODing.

10-9-8-7-6-5-4-3-2-1

Pullups
Pushups
MA weighted Situps @ 20#