Friday, October 30, 2009

Saturday, 31 October 2009

Strength:
Push Press - 3 x 3

WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m

Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.

Post weight and times to comments.

Thursday, October 29, 2009

Friday, 30 October 2009

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Fran"
21-15-9
- Thruster, 95 lbs
- Pullups

Post weight and time to comments.

Tuesday, October 27, 2009

Wednesday, 28 October 2009

Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds

WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips

Post time to comments.

Monday, October 26, 2009

Tuesday, 27 October 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs

Post weight and number of rounds to comments.

Sunday, October 25, 2009

Monday, 26 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups

Post weight and time to comments.

Friday, October 23, 2009

Saturday, 24 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats

Post weight and number of rounds to comments.

Thursday, October 22, 2009

Friday, 23 October 2009

Strength:
Deadlift - Set a new 5 Rep Max!

WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps

Post weight and time to comments.

Tuesday, October 20, 2009

Wednesday, 21 October 2009

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post weight and time to comments.

Monday, October 19, 2009

Tuesday, 20 October 2009

Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees

Sunday, October 18, 2009

Monday, 19 October 2009

Strength Work:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post weight and time to comments.