Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
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2.04.2010
2.03.2010
2.02.2010
Whatchamacallit!!!
1 Mile run then:
50 Air Squats
40 Deadlifts 95/135
30 Wall Balls 14/20
20 Hang Power Cleans 65/95
10 HSPU
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1.29.2010
The Final
4 RDS:
5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
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5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55
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1.28.2010
Meeks is the King of Hair Gel
7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
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1.27.2010
METCON Battle
5 Rounds:
400M Run
50 Air Squats
30 Sit Ups
20 Push Ups
OR
4 Rounds:
400M Run
10 Thrusters
20 Push Ups
30 Alternating lunges
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1.26.2010
P Rabbitt
21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
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Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles
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1.25.2010
1.22.2010
1.21.2010
Bunch of Jerks
5 Rounds for Time: (At Wagner)
2 Suicide Runs
15 Split Jerks 65/95
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2 Suicide Runs
15 Split Jerks 65/95
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1.20.2010
Chip Chip
25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135
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1.19.2010
San Diego
20 minutes continuous of the following:
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
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(Compare times to 7/22/08)
1.18.2010
Happy Monday
4 Rounds for Time:
10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#
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1.15.2010
Friday Push
Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters
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1.14.2010
T-$$$$
At Wegner
2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups
2 Rounds:200m Run
15 Dips
10 HSPU
2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups
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1.13.2010
Donald
10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise
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1.11.2010
1.08.2010
WOD
400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)
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1.07.2010
Half Man-Half Woman
4 Rounds for Time
200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups
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