Monday, 08 November 10

WOD

FOR Time: 
20 Pull Ups
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Pull Ups
20 Double Unders 

15 Ground to Overhead (135/95)
20 Pull Ups

20 Burpees
20 Double Unders
10 Squat Cleans (135/95)

20 Burpees

20 Double Unders

-----

Endurance WOD

Choose ONE of the following sports:

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

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

-----
Post time and comments.

NEW CLASS!

New Class Time @ 11:00 on Monday and Wednesday.

I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.

Friday, 05 November 10

SATURDAY'S WOD WILL BE HELD AT CAMP ZAMA'S GYM. @ 0900.

WOD
10 rounds of
1 minute to complete 100m sprint and
as many Push-ups as possible.
Score total number of push-ups.
-----
Mobility WOD
Episode 73: Fight the Airplane Fuzz
-----
Post reps and comments.

Meet and warm-up in the WEIGHT ROOM. 

Halsey Gym will be closed until Tuesday.

WOD
3 rounds 1 min at each station max reps where the stations are:
Front Squat (185/105)
Double unders
Deadlift (225/155)
Handstand Push-ups
1 min rest between stations.
-----

Feat of Strength:

Weighted Pull-ups

1-1-1-1

-----
Post reps and comments.

SCHEDULE UPDATE!

New Class Time @ 11:00 on Monday and Wednesday.

I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.

Wednesday, 03 November 10

“Jackie”
1000 meter row
50 Thrusters (45/35)
30 Pull-ups
(We will be doing this WOD in waves so be prepared to start at 09:05.)
-----

Endurance WOD

Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

-----
Post time and comments.

Tuesday, 02 November 10

WOD
Double Tabata
Box Jumps
Burpees
-----

Feat of Strength: 

Push Jerk 3-3-3

-----

Mobility WOD 

Episode 69: Triple Extension Problems + Clown Ball Champion

 (If you can make it in early.....prep your legs for the box jumps by doing the MOD WOD before class.)

-----

Post reps and comments.