Mar 032010
 

Warm-up:

10 Pullups
PVC Thrusters 15
Back Extension 20
250 M Row

WOD:

Thruster 3-3-3-3-3

5-10 min rest

65/45lb Thruster  20sec on/10 sec off for 8 intervals(Tabata)

Post loads to comments for 3 rep max, scale weight as needed on Tabata.  Post total reps 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:
Jan 292010
 

Warm-up:

Run 800m
Carioca 50 yd
Pullups 10
Pushups 15
Squats 20

WOD:

“Filthy 50″

Box Jumps 50 (24″/20” box)
Jumping Pullups 50
Kettle Bell Swings 50 (1 pood)
Walking Lunges 50
Knees 2 Elbows 50
Push Press 50 (45/30lb)
Back extension 50
Wall Ball 50 (20/15lb MB)
Burpees 50
Double Unders 50

For time

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