Thursday, 1 April 10

WOD
2 Rounds for Time:
12 R Arm Push Press, (45/35)
12 L Arm Push Press, (45/35)
50 Step Ups (45/35)
12 L Arm Barbell Push Press, (45/35)
12 R Arm Barbell Push Press, (45/35)
50 Box Jumps
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Feat of Strength:
Toes to Bar or L-Sits
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Post time and comments.

Wednesday, 31 Mar 10

WOD
"Broom Stick Mile"
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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
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Post time and comments.

Thursday, 25 Mar 10

Choose 4 or 5 events and go for best score:

800m Run
1000m Row
100 Double Unders
15 Body Weight OHS (or best weight)
200m DB Lunge, (DB Overhead with one arm 45/35)
:4 Max Handstand Push-ups
100 Push Ups
:3 Max Burpees
1 Rep Max Push Press

Wednesday, 24 Mar 10

WOD
Two Rounds for Time:
25 Double Unders
25 Wall Balls
25 Sit Ups
25 Superman
100m Sandbag Carry
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Endurance WOD
Choose ONE of The Following Sports:
Cover as Much Distance as possible in each of the timed intervals.
Swim, Bike, Run C2
2 Rounds of:
3x1min, Rest 30sec between intervals, 2x2min, Rest 45sec between intervals, 1x3min, Rest 2min, Repeat Set. Rest between sets is the 30sec, 45sec, 2min.
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Post time and comments.

Tuesday, 23 Mar 10

Picture from Tanya's Birthday WOD

WOD
21-15-9
Burpee Box Jumps
Squat Cleans (3/4 bodyweight)
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Feat of Strength: 2 minute max Medball Cleans
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Endurance WOD Choose ONE of the Following Sports;
Swim, Bike, Run C2 3 Rounds of: 5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
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Monday, 22 Mar 10

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Friday, 19 Mar 10

WOD
4 Rounds:
15 Wall Balls
100m Run
15 Burpees
100m Run
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Endurance WOD
Choose ONE Of the Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
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Post time and comments.