WOD - Tuesday 3/9/2010

WOD - Tuesday 3/9/2010

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

10 overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground.  For the handstand push-ups, the ears should dip below hand level.  For one legged squats, alternate legs.

Get Some!!!

WOD - Monday 3/8/2010

WOD - Monday 3/8/2010

Make up a WOD - Metcon Day!

WOD - Friday 3/5/2010

WOD - Friday 3/5/2010

21-15-9 reps of:

225 pound deadlifts

135 pound Overhead Squat

Post total time

WOD - Thursday 3/4/2010

WOD - Thursday 3/4/2010

Make up a WOD - Metcon Day

WOD - Wednesday 3/3/2010

WOD - Wednesday 3/3/2010

Shoulder Press 3-3-3-3-3-3-3

Post your totals

WOD - Tuesday 3/2/2010

WOD - Tuesday 3/2/2010

8 rounds of:

Run 400 meters

Rest 90 seconds

Post total time not including 8th rest.

WOD - Monday 3/1/2010

WOD - Monday 3/1/2010

“War Frank”

Three rounds for time of:

25 Muscle-Ups

100 Squats

35 GHD Situps

WOD - Friday 2/26/2010

WOD - Friday 2/26/2010

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

Bacl Squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

WOD - Thursday 2/25/2010

WOD - Thursday 2/25/2010

Five rounds for reps of:

1 minute wall ball shots, 20 pound

1 minute 15 foot rope climb

run 400m

rest

Start each round exactly six minutes apart.  Your rest period is whatever remains after the run.

WOD - Wednesday 2/24/2010

WOD - Wednesday 2/24/2010

Make up a WOD day or Metcon Day

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