Thursday, 18 November 10

WOD
5 rounds (not for time)
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
-each round is to be performed unbroken.
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Feat of Strength:

Double Unders (complete each set unbroken, get to you max number and then work your way back down.)

5-10-15-20-25-30-35-40-45-50-45-35-30-25-20-15-10-5

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Post weight and comments.

Wednesday, 17 November 10

WOD
100' lunges, 21 DB Swings, 21 Box Jump

100' lunges, 18 DB Swings, 18 Box Jump

100' lunges, 15DB Swings, 15 Box Jump

100' lunges, 12 DB Swings, 12 Box Jump

100' lunges, 9 DB Swings, 9 Box Jump

100' lunges, 6 DB Swings, 6 Box Jump

100' lunges, 3 DB Swings, 3 Box Jump
For time.
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Endurance WOD

Choose ONE of the Following sports:

20  Minute AMRAP “as many rounds as possible”

Swim: 50m, Rest 30 sec

Bike: 1/4mile, Rest 30sec

Run: 200m, Rest 30sec

C2: 200m, Rest 30sec

Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes

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Post time and comments.

Tuesday, 16 November 10

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
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Feat of Strength:
Front Squat 5-5-5-5
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Post time and comments.

Monday, 15 November 10

WOD
800m Run
60 Box Jumps
40 Wall Ball (20/14)
20 Deadlift (bodyweight)
For time.
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. Rest 15sec between intervals

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

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Post time and comments.

Thursday, 11 November 10

VETERAN'S DAY WOD

09:00 outside Halsey Gym.

Wednesday, 10 November 10

WOD
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Squats
-rest 5 minutes
then 1 mile run for time.
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Feat of Strength:

Max Back Squat (225/135) in 2 minutes 

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Endurance WOD

Choose ONE of the Following Sports:

Swim:3×5 min, Rest 2min between intervals

Bike: 3x15min,Flat Road, Rest 5min between intervals

Run:3x10min,Flat Road Rest 4min between intervals

C2:3x6min,Rest 2:30min between intervals

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Post time and comments.

Tuesday, 09 Tuesday 10

WOD
21-15-9  (What was I thinking??)
15-12-9 (much better)
400m Run (before each round)
Man-Makers (35/25) [manmaker]
Supermans
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Feat of Strength:

L-sit practice

Tabata - Planks

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Post time and comments.