Feb 282010
 

Warm-up:

20 Lateral cone touches
15 KB Deadlifts
10 GHD Situps
x2

WOD:

21, 15, 9

225/155 Deadlift
Ring Dips
Situps

For Time

Scale weight as needed, post loads and times to comments.

 Posted by at 4:19 am
Feb 262010
 

Warm-up:

Pushups 10 (Chest to Deck)
Box Jumps 15 (no arms)
Squats 20

WOD:

Bench Press 5-5-5-5-5

5-10 min Rest

21, 15, 9

Pullups
Wall Ball 20/15lb
KB Swing 1.5/1pood

For time

Scale weight as needed, post loads for bench and times to comments.

Feb 242010
 

Warm-up:

Burgener x2
Squats 20
Burpees 10
Hollow Rocks (2 count) 10

WOD:

Ovh Squat 1-1-1-1-1
Front Squat 3-3-3-3-3
Back Squat 5-5-5-5-5

Find a new 1rep max on overhead squat, 3rep on front squat, and 5rep on back squat!!! Post loads to comments.

Feb 232010
 

Warm-up:

25 yd walking samson stretch
25 yd butt kicks
25yd Carioca
25yd high knees
50 yd sprint
x2

WOD:

Run or Row 5K

Post times to comments

 Posted by at 4:06 am  Tagged with:
Feb 222010
 

Warm-up:

Burgener x3
Back Extension 10
PVC OVH Squat 10
Dips 10
x2

Angie’s Slower Sister

50 Dead Hang Pullups
50 Chest to deck Pushups
50 Unanchored Butterfly situps
50 Squats

For time

Scale reps as needed, post modifications and times to comments.