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

Wod - Monday 8/23/10

Make up a Wod day:

400m Walking Lunges for time.

ENJOY!!!

Wod - Sunday - 8/22/10

400 meter Walking lunge

Kristan Clever 8:35, 382 steps, Kim Malz 9:15, Graham Holmberg 10:24, Rebecca Voigt 10:36, 376 steps, Bonnie Weinberger 13:09, Katie Hogan 14:31.

Wod - Saturday 8/21/10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Wod - Friday 8/20/10

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Wod - Thursday 8/19/10

Unknown and unknowable!

Wod - Wednesday 8/18/10

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Wod - Tuesday 8/17/10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

Wod - Monday 8/16/10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

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