Thursday, 1 July 10

"JT"
21-15-9 reps of;
Handstand Pushups
Ring Dips
Push up
for time.
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Feat of Strength:
Push Jerk 3-3-2-1-1 or
1 mile run-best time.
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Post time and comments.

Wednesday, 30 June 10

NO KIDS CLASS TODAY....SORRY.
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WOD
AMRAP in 20 minutes
100m Sand Bag Carry
100ft Walking Lunge
100m Run
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Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8
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Post rounds and comments.

Tuesday, 29 June 10

WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull (95/65)
10 x Tuck Jumps
(Sumo Dead Lift High Pull...[wmv][mov])
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Feat of Strength:
2min Max Rep of Deadlift (Body Weight)
or Practice Ring Dips
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Post time and rounds.

Monday, 28 June 10

WOD
3 Rounds for time of:
50 Squats
40 Push-Ups
30 Box Jumps
20 Sit-Ups
10 Burpees
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Endurance WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3x5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
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Post time and comments.

Friday, 25 June 10

HAPPY BIRTHDAY ERIN!

(This one is for you!)
"Helen"
3 round for time of:
400m Run
21 DB Swings (55/35)
12 Pull Ups
----- 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, 24 June 10

WOD
3 Rounds for time of:
10Front Squats (75% of one rep max)
70 Double Unders OR 35 Burpees
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4:30 Class will do "Helen"
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Feat of Strength:
Practice GHD sit-ups on tires.
2 min max reps of GHD sit-ups
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Post time and comments.

Wednesday, 23 June 10

WOD-for time.
400m Walking Lunge
with Wall Ball overhead.
Each time you drop the ball you have to
complete 5 push-ups and 5 mountain climbers
before continuing.
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Endurance WOD
Choose ONE of The Following Sports...
Swim: SC & LC: 500m TT, U: 1000mTT

Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT

Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT

C2: 8k TT
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Post time and comments.