Sunday, May 30, 2010

WOD

5/29

"Rookie's Test" (variant)

4 RFT of:

5 Clean and Jerk (anyhow) @ 115lbs
10 Box Jump @ 30"
15 KB Swings @ 35#
20 Double Unders

Wednesday, May 26, 2010

WOD

5 rounds
1 Shoulder Press
3 Push Press
5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

Monday, May 24, 2010

WOD

21 Squat Cleans, 9 Deadlifts 135/95
Run 400
15,15
Run 400
9,21
Run 400

Sunday, May 23, 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

Saturday, May 22, 2010

WOD

40-30-20 reps for time of:

box jumps, 24" box (20" box)
pushups

Wednesday, May 19, 2010

WOD

The 540

50 OH Lunges
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

Tuesday, May 18, 2010

WOD

05/17

3 rounds barbell complex

then:

10-1 pullup ladder

05/18

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday, May 12, 2010

WOD

Mini Cindy

AMRAP in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Tuesday, May 11, 2010

WOD

Filthy Fifty

Monday, May 10, 2010

WOD

5 rds rx'd weight at 135/85

5 Deadlifts
5 Squat Cleans
5 Press/Jerk
5 Front Squat

for time..

Monday, May 3, 2010

WOD

For Time
30 Handstand pushups
40 Pullups
50 KB Swings 55/35
60 Situps
70 Burpee

Sunday, May 2, 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