Tuesday, 09 Mar 10

WOD fe
21-18-15-12-9 rep rounds of:
135 pound Deadlift
Stand-up the lift then 10 second count on the way down...touch and stand-up. 1 minute rest between sets. Go as slowly as possible keeping good mid-line stabilization.
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Feat of Strength:
Practice kipping pull-ups
or, Max bench press 3-3-3-3
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Post comments.

Monday, 08 Mar 10

WOD
For time:
50 Wall ball shots, 20 pound
25 Pull-ups
40 Wall ball shots, 20 pound
20 Pull-ups
30 Wall ball shots, 20 pound
15 Pull-ups
20 Wall ball shots, 20 pound
10 Pull-ups
(I saw this WOD on main site last month and just had to post it. I hope you all have fun!)
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Endurance WOD
Choose ONE of The Following Sports:
"Sprint efforts but be Consistent, your times will be used in the upcoming weeks".
Swim: 8x50m/y, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Bike: 8x1/4mile, hold within 2-3 sec or Foul. Rest 90sec between Intervals
Run: 8x200m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
C2: 8x250m, hold within 2-3 sec or Foul. Rest 90sec between Intervals
*Foul= Bottom of lunge Isometric holds 90sec Right leg, 90sec Left leg, back knee hovers just above the ground!
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Post time and comments.

Friday, 05 Mar 10

Fight'n in the Rain
3 Rounds for total reps.
One minute work at each station.
Squats
Chest to Bar Pull-ups
Burpees Jumps
Hand Stand Push Ups
Double Unders
Rest
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Endurance WOD
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post reps and comments.

Thursday, 4 Mar 10

WOD
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
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Feat of Strength:
Shoulder Press 3-3-3-3
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Post time and comments.

Wednesday, 3 Mar 10

HAPPY BIRTHDAY Tanya!

34-24-14-4 reps for time of,
Push-ups
Single Arm DB Swings
Weighted Box Steps
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 12 x 20sec Sprints, All out Efforts ... 2 min Recovery between sprints.
Bike: 12x 20sec Sprints,All out Efforts... 2 min Recovery between sprints. "Come into this at speed to maximize the 20sec sprint" Flat road, Tail wind or slight downhill are acceptable. Race Speed Sprints.
Run: 12x 20sec Sprints, All out Efforts... 2min Recovery between sprints
Row: 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"
"Bike and Row, once your 3min recovery has expired, start your roll in effort for each sprint"
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Post time and comments.

Tuesday, 2 Mar 10

WOD
For time:
1600m Run
50 Sit Ups
50 Pull-Ups
1600m Run
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Feat of Strength:
Ring Push-Ups
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Post time and comments.

Monday, 1 Mar 10

WOD
10/5, 9/6, 8/7, 7/8, 6/9, 5/10
Reps of:
Man-makers
Mountain Climbers
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Endurance WOD
Swim, Bike, Run, Row
8x 2min On, 1 min Off
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul. 3min Isometric bottom of squat hold.
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Post time and comments.