Sep 292010
 

warmup:
10’s x 2
squat
pushup
pullup
situp
back ext
lunge

wod:
“Jack”
as many rounds as possible in 20 minutes of:
push press 115#, 10 reps
10 kettle bell swings, 1.5 pood
10 box jumps, 24 inch box

post number of rounds to comments

 Posted by at 5:52 am
Sep 282010
 

warmup:
10’s x 2
squat
pushup
pullup
situp
back ext
lunge

wod:
ten rounds for time of:
135# deadlift, 15 reps
15 pushups

post time to comments

 Posted by at 1:12 am
Sep 272010
 

warmup:
10’s x 2
squat
pushup
pullup
situp
lunge
back ext

wod:
wit a continuously running clock do one pullup the first minute,
two pullups the second minute, three the third minute….
as many minutes as you are able. as many sets each minute as needed

post number of minutes completed to comments

 Posted by at 7:12 am
Sep 242010
 

warmup:
10’s x 2
squat
pushup
pullup
situp
lunge
back ext

WOD:
shoulder press
3-3-3-3-3-3-3

post loads to comments

 Posted by at 1:24 am
Sep 232010
 

WARMUP:
10’s x 2
squat
pushup
pullup
situp
lunge
back ext

WOD:
25 walking lunge steps
20 pullups
50 box jumps, 20 inch
20 double unders
25 ring dips
20 knees to elbow
30 kettle bell swings, 70#
30 situps
20 hang squat clean, 35# dumbells
25 back ext
30 wall ball shots, 20#
3 rope climb, 15ft

good luck…post time to comments

 Posted by at 1:43 am