Dec 072009
 

Rest Day!!!

Spend time learning something new or with family and friends.

 Posted by at 3:31 am  Tagged with:
Dec 052009
 

Warm-up:

Box Jumps 24″ 10
Double Unders 15
Walking Samson Stretch 20 steps

WOD:

Front Squat 135/95/65lb
Box Jumps 24″/20″
Pullups

21, 15, 9

Post time to comments. Scale weight as needed.

Dec 042009
 

Warm-up:

5 Burpees
10 Medicine Ball Cleans
15 Knees 2 Elbows
x2

WOD:

Shoulder Press @ 1/2 Bodyweight 21 reps
Run 400m
Push Press @ 1/2 Bodyweight  21reps
Run 400m
Push-Jerk @ 1/2 Bodyweight 21 reps
Run 400m

Post Loads and times to comments

Dec 022009
 

Warm-up:

Double Unders 15 or 100 skips
Burpees 10
800M Run

WOD:

Situps 10, 30, 50
Hip/Back extension 10, 30, 50
Thrusters 30, 20, 10  95/65lb
Pullups 50, 35, 20

Round 1 is 10 Situps, 10 Hip/Back extension, 30 Thrusters, 50 Pullups. Follow same pattern for rounds two and three .  Scale weight as needed. Post times and modifications to comments

Nov 302009
 

Warm-up:

Shoulder Pass Throughs with Dowel Rod 10
Dowel Rod Over Head/Front/Back  Squat 5 each
Dips 10
Back Extension 15
x2

WOD:

Squat Clean  21 (1/2 BW)
Run 400 m
x5

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

 Posted by at 3:32 am  Tagged with: