Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)
Post weight and time to comments.
Wednesday, November 18, 2009
Sunday, November 15, 2009
Monday, 16 November 2009
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats
Friday, November 13, 2009
Saturday, 14 October 2009
Strength:
Split Jerk - Set a new 1 Rep Max
WOD:
"Fractured Fran"
5 Rounds for Time of:
- 9 Thrusters, 95 lbs
- 9 Pull-ups
(Compare time to last "Fran" 30 October 2009...the amount of work is identical...thoughts?)
Post weight and time to comments.
Split Jerk - Set a new 1 Rep Max
WOD:
"Fractured Fran"
5 Rounds for Time of:
- 9 Thrusters, 95 lbs
- 9 Pull-ups
(Compare time to last "Fran" 30 October 2009...the amount of work is identical...thoughts?)
Post weight and time to comments.
Thursday, November 12, 2009
Friday, 13 October 2009
Strength:
Deadlift - Set a new 3 Rep Max!
WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips
Post weight and time to comments.
Deadlift - Set a new 3 Rep Max!
WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips
Post weight and time to comments.
Tuesday, November 10, 2009
Wednesday, 11 October 2009
WOD:
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows
Post time to comments.
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows
Post time to comments.
Monday, November 9, 2009
Tuesday, 10 November 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Chelsea"
For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.
Post weight and results to comments.
Sunday, November 8, 2009
Monday, 9 October 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)
Post weight and time to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)
Post weight and time to comments.
Friday, November 6, 2009
Saturday, 7 October 2009
Strength:
Shoulder Press - 3 x 3
WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups
Post weight and number of rounds to comments.
Shoulder Press - 3 x 3
WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups
Post weight and number of rounds to comments.
Thursday, November 5, 2009
Friday, 6 November 2009
Strength:
Deadlift - Set a new 1 Rep Max
WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Deadlift - Set a new 1 Rep Max
WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Tuesday, November 3, 2009
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