30 Back Extensions
30 Gut Busters
30 Back Extensions
Run 400m
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
30 Knees to Elbows
30 Back Extensions
30 Gut Busters
Run 400m
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5.21.2010
5.20.2010
Fight Gone Bad!
3 Rounds/1 min each station/Rest 1 min
Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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Pain Storm 5/19/10
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 Renegade Rows(total) 20/30#
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 Renegade Rows(total) 20/30#
Adam doing the Renegade Rows
Compare times to 11/10/09 and 2/18/09
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5.18.2010
5.17.2010
Countdown
5.14.2010
Breaking Bad (yesterday)
20-15-10-5
Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
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Thrusters 65/95
Burpees
Pull Ups
Kettle Bell Swings 35/55
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5.12.2010
5.11.2010
WOD
4 Rounds:
15 Thrusters 65/95
20 Push Ups
15 DB Snatch (each arm) 15/30
20 Lunges (each leg)
15 Dips
100M Farmers Walk (100 steps) 35/55
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15 Thrusters 65/95
20 Push Ups
15 DB Snatch (each arm) 15/30
20 Lunges (each leg)
15 Dips
100M Farmers Walk (100 steps) 35/55
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5.06.2010
WOD
5.05.2010
Count Down Runner
10-9-8-7-6-5-4-3-2-1
Power Cleans 95/135 (from floor)
Run 200
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5.04.2010
5.03.2010
4.29.2010
COUNTDOWN
(115#/85#)
10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press
Compare times to 5/13/09 on the blog
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10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squats
4 Push Jerks
3 Hang Squat Cleans
2 Power Cleans
1 Shoulder Press
Compare times to 5/13/09 on the blog
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4.28.2010
WOD
30 Handstand Push ups
40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees
17 minute cut-off
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40 Pull ups
50 Kettle Bell Swings, 35/55#
60 Sit ups
70 Burpees
17 minute cut-off
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4.26.2010
4.23.2010
Quick
4 Rounds
10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135
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10 Front Squats 95/135
20 KB Swings 35/53
20 KTE's
10 Push Press 95/135
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4.21.2010
DP-Ballin
21-15-9-15-21
Deadlifts 135/225Wall Balls 14/20
Pull Ups
*at the end of Rd 9 complete 100 Dubs/500 singles
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