Mar 162010
 

Warm-up:

Pullups 5
Dips 10
Situps 15/Back Extension15

WOD:

HSPU 25, 15, 10
Pullups 10, 15, 25

Scale reps as needed, if you don’t have HSPU, do pike pushups.  Post time to comments.

Mar 082010
 

Warm-up:

Burgenerx2
CFWU x1

WOD:

21, 15, 9

Handstand Pushups
Pullups

For Time

If you don’t have handstand pushups, work either pike pushups or kicking up into a handstand.  Post times to comments.

Mar 062010
 

Warm-up:

Burgener x3
Push Press 10
Situps 15
400m Run
x1

WOD:

135/95lb Deadlift 15 reps
Pushups 15
x 5

For time

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

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.

Feb 152010
 

Warm-up:

10 Shoulder Pass Throughs
10 Ovh Squats
10 Steps Walking Samson Stretch
x 2

WOD:

20 min Handstand work

Spend 20min kicking up into handstands,headstands,  pike pushups, etc.  Post time for any hand/headstand holds to comments.