Make-Up Day!
-If you have missed a workout this week today is your chance.
Otherwise, do 5-5-5-5-5 of whatever exercise you need the most improvement on.
Wednesday, November 11, 2009
Thursday, November 12, 2009 WOD
Hey you! Prepare yourself.
Make-Up Day!
-If you have missed a workout this week today is your chance.
Otherwise, do 5-5-5-5-5 of whatever exercise you need the most improvement on.
Make-Up Day!
-If you have missed a workout this week today is your chance.
Otherwise, do 5-5-5-5-5 of whatever exercise you need the most improvement on.
Wednesday, November 11, 2009 WOD
Warmup:
10 Push Jerk
10 Overhead Squats (facing wall)
10 Pullups
Samsom Stretch (10 sec hold/2x each side)
-----------------
4 Rounds of:
800m Run
(rest as needed between efforts.)
Post time for each attempt to comments
10 Push Jerk
10 Overhead Squats (facing wall)
10 Pullups
Samsom Stretch (10 sec hold/2x each side)
-----------------
4 Rounds of:
800m Run
(rest as needed between efforts.)
Post time for each attempt to comments
Monday, November 9, 2009
Tuesday, November 10, 2009 WOD
Warmup:
-Practice Power Snatch and Full Squat Snatch
Workout:
Max rounds in 20 min:
155 lb Push Press 5 reps
50 lb Weighted Pullups 5 reps
Post rounds to comments
-10 minutes of mandatory stretching/foam roller work after wod.
-Practice Power Snatch and Full Squat Snatch
Workout:
Max rounds in 20 min:
155 lb Push Press 5 reps
50 lb Weighted Pullups 5 reps
Post rounds to comments
-10 minutes of mandatory stretching/foam roller work after wod.
Sunday, November 8, 2009
Monday, November 9, 2009 WOD
Get ready...
Warmup:
3 Rounds
HSPU max reps
Burpee-Broad Jump 8 reps (6 ft jump is ideal)
---Practice Full Squat Clean---
Workout:
"Elizabeth"
(21-15-9)
Clean 135 lbs*
Ring Dips
Post time to comments
*(Full squat clean is required)
Warmup:
3 Rounds
HSPU max reps
Burpee-Broad Jump 8 reps (6 ft jump is ideal)
---Practice Full Squat Clean---
Workout:
"Elizabeth"
(21-15-9)
Clean 135 lbs*
Ring Dips
Post time to comments
*(Full squat clean is required)
Saturday, November 7, 2009
Saturday, November 7, 2009 WOD
10:00 Advanced Session:
Warmup/Strength:
5 Mil Press
10 Ring Dips
15 True Pushups
Workout:
3 Rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
10-15 min of yoga/stretching after WOD.
--------------------------
11:00 Regular Session:
Tabata Day!
(20 sec on/10 sec off for 8 rounds)
Warmup/Strength:
5 Mil Press
10 Ring Dips
15 True Pushups
Workout:
3 Rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups
Post times to comments.
10-15 min of yoga/stretching after WOD.
--------------------------
11:00 Regular Session:
Tabata Day!
(20 sec on/10 sec off for 8 rounds)
Thursday, November 5, 2009
Friday, November 6, 2009 WOD
For time:
50 Power Cleans (155 lbs)
50 HSPU
50 Pullups
50 Overhead Lunge (45 lb plate)
50 KTE
50 Double Unders
Post time to comments
50 Power Cleans (155 lbs)
50 HSPU
50 Pullups
50 Overhead Lunge (45 lb plate)
50 KTE
50 Double Unders
Post time to comments
Wednesday, November 4, 2009
Thursday, November 5, 2009 WOD
Makeup Session!
-If you missed a workout this week now is your chance.
Otherwise, here is your endurance session:
Choose one, and do all out max effort...
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Post method and time to comments
-If you missed a workout this week now is your chance.
Otherwise, here is your endurance session:
Choose one, and do all out max effort...
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Post method and time to comments
Tuesday, November 3, 2009
Wednesday, November 4, 2009 WOD
Deadlift 5-5-5
Military Press 5-5-5
"Helen"
3 Rounds for time:
Run 400m
21 KB Swing 1.5 pood
12 Pullups
Post time to comments
Military Press 5-5-5
"Helen"
3 Rounds for time:
Run 400m
21 KB Swing 1.5 pood
12 Pullups
Post time to comments
Monday, November 2, 2009
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