VACATION

THE NEXT WOD WILL BE

WEDNESDAY, OCTOBER 07TH.

I will be on vacation until then so be safe and have fun. I recommend doing an old WOD and trying to beat your time.

Remember: it's not called a 'rest-out'.

Thursday, 24 Sept 09

WOD
(Lets Have Some Fun!) for time:
100 Sit-Ups
90 Box-Jumps
80 Push-Ups
70 Air Squats
60 Double Unders
50 Walking Lunge
40 Push-Press (65#m/45#w)
30 Dumbbell Swing (50#m/30#w)
20 Hand Stand Push-Up
10 Burpees
… and a partridge and a pear tree.
The athlete may break up each activity as needed. The athlete may start with any movement they choose but must move down the list from there.
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Feat of Strength:
Deadlift 3-3-3-3
(find your 3 rep max)
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Post time and comments.

WOD
Run 400m
21 Thrusters (95#m/65#w)
Run 400m
21 Pull-ups
Run 200m
21 Pull-ups
Run 400m
21 Thrusters
Run 400m
for time.
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Endurance WOD
Choose ONE of the Following Sports.
90% RPE
Swim: 15min
Bike: 35min
Run: 35min
Row: 15min
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Post time and comments.

Tuesday, 22 Sept 09

WOD
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)
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Feat of Strength:
1000m row for time.
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Post time and comments.

Monday, 21 Sept 09

WOD
Five Rounds for time of:
10 Box Jumps (go big...two tires)
20 Burpees
30 Sit-Ups
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
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Post time and comments.

Friday, 18 Sept 09

WOD
800 meter Row
30 Knees to Elbows
30 Jumping Lunges
20 Knees to Elbows
20 Jumping Lunges
10 Knees to Elbows
10 Jumping Lunges
800 Meter Run
For time.
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
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Post time and comments.

Thursday, 17 Sept 09

WOD
Five rounds for time of:
25 Kettlebell Swings (55#m/35#w)
7 Push Presses (135#m/95#w)
400 Meter Run
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Feat of Strength:
2 minutes max reps of Box Jumps (go big...two tires)
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Post time and comments.