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!!!
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WOD - Friday 3/5/2010
21-15-9 reps of:
225 pound deadlifts
135 pound Overhead Squat
Post total time
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WOD - Wednesday 3/3/2010
Shoulder Press 3-3-3-3-3-3-3
Post your totals
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WOD - Tuesday 3/2/2010
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time not including 8th rest.
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WOD - Monday 3/1/2010
“War Frank”
Three rounds for time of:
25 Muscle-Ups
100 Squats
35 GHD Situps
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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
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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.
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