Wod - Friday 9/3/10

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Wod - Thursday 9/2/10

Split Jerk 1-1-1-1-1-1-1 reps

Wod - Wednesday 9/1/10

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Wod - Monday 8/30/10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Wod - Sunday 8/29/10

Back Squat 3-3-3-3-3 reps

Wod - Saturday 8/28/10

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Wod - Friday 8/27/10

5 Rounds for time:

5 Push Press/Jerks

10 Burpees

Yay burpees!!!

Wod - Thursday 8/26/10

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Wod - Wednesday 8/25/10

Test 3

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Wod - Tuesday 8/24/10

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

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