10-20-30-20-10
Hollow Rocks
K.B. Swings 35/53
SDLHP 65/95
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11.16.2010
11.15.2010
11.12.2010
Rainy Dayz
3 Rounds
10 Wall Balls 14/20(10'ft target)
15 Deadlift 65/95
20 Pullups
25 Gut Busters
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10 Wall Balls 14/20(10'ft target)
15 Deadlift 65/95
20 Pullups
25 Gut Busters
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11.11.2010
11.09.2010
11.08.2010
TO THE DECK
2 Rounds
400M Run
20 Pushups
20 1 arm db snatch(10 each)
400M Run
30 Situps
30 Air Squats
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400M Run
20 Pushups
20 1 arm db snatch(10 each)
400M Run
30 Situps
30 Air Squats
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11.05.2010
Welcome Kelley!!!
WOD
2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Thrusters 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
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2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Thrusters 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
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11.04.2010
Destresser
4 Rounds:
10 Front Squat 95/135
15 Pull Ups
20 Leg Extensions
10 Front Squat 95/135
15 Pull Ups
20 Leg Extensions
Becca working the core
Way to get your chin above the bar Adam!
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11.03.2010
11.02.2010
Fifteens
4 ROUNDS
15 SDLHP 55/75
15 BOX JUMPS
400M RUN
15+1 RENEGADE ROWS 20/30
15 MULE KICKS
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15 SDLHP 55/75
15 BOX JUMPS
400M RUN
15+1 RENEGADE ROWS 20/30
15 MULE KICKS
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11.01.2010
10.28.2010
10.27.2010
WOD
7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
Compare times to 1/28/10
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200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
Compare times to 1/28/10
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10.26.2010
Mom & Dad WOD
Fight Gone Bad
3 Rounds/1 min each station/Rest 1 min
KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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3 Rounds/1 min each station/Rest 1 min
KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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10.21.2010
Pain Storm
100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU
compare times to 5/20/10, 11/10/09, or 2/18/09
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90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU
compare times to 5/20/10, 11/10/09, or 2/18/09
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10.20.2010
10.19.2010
Ninja
10 Rounds:
10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run
Compare times to 11/9/09
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10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run
Compare times to 11/9/09
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10.18.2010
10.15.2010
Broken Horns
4 Rounds
400M Run
15 Power Snatch 65/95
15 Box Jumps
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Go Huskers! Longhorns DOWN!
400M Run
15 Power Snatch 65/95
15 Box Jumps
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Go Huskers! Longhorns DOWN!
10.13.2010
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