WOD - Monday 2/15/2010
For time:
155 pound Squat Clean, 15 reps
30 toes to bar
30 box jump, 24 inch box
15 muscle-ups
40 pound dumbbell push press /push jerk 30 reps
30 double-unders
135 pound thrusters, 15 reps
30 pull-ups
30 burpees
300 feet walking lunges with 45 pound plate held overhead
Post times
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WOD - Thursday 2/11/2010
Five rounds for time:
Row 500 meters
135 pound power clean, 12 reps
95 pound thruster, 15 reps
Post time
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WOD - Wednesday 2/10/2010
For time:
50 Wall ball shots, 20 pound
25 “L” pull-ups
40 wall ball shots, 20 pound
20 “L” pull-ups
30 wall ball shots, 20 pound
15 “L” pull-ups
20 wall ball shots, 20 pound
10 “L” pull-ups
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WOD - Tuesday 2/9/2010
Resting 60 seconds between sets:
Back Squat 2-2-2-2-2-2-2-2-2-2
Records loads
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WOD - Friday 2/5/2010
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo Deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s pull the bar to make contact under the chin. On Pulls to inverted hang, keep arms, trunk, hips and legs as straight as possible, both up and down. THIS IS NOT FOR TIME!
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WOD - Wednesday 2/3/2010
“Kelly”
Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 wall ball shots, 20 pound ball
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WOD - Tuesday 2/2/2010
“GRIF”
For time:
Run 800 meters
Run 400 metere backwards
Run 800 meters
Run 400 meters backwards
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