WOD
Jun
2010
June 18, 2010
Warm up:
Butt kicks, 25 yards/
10 squats/
high knees, 25 yards/
10 pushups/
lay on back to spring, 25 yards/
10 pullups
10 steps samson stretch
x2
WOD:
Step up:
8-8-8
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
WOD
Jun
2010
June 17, 2010
Warm-up:
10 steps samson stretch/
10 steps pigeon pistol/
10 steps stripper stretch/
10 slow muscle up transitions
WOD:
Power Snatch
3-3-3-3
rest 10-15 minutes and then:
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
WOD
Jun
2010
June 15, 2010
Warm-up:
25 squats/
25 pullups/
25 pushups/
100m run
WOD:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Kristan Clever 23:55. Post time to comments.
WOD
Jun
2010
June 14, 2010
Warm up:
squat, 15/
pigeon walk, 10 steps/
pushup, 10/
inch worm 10/
pullups 10/
shoulder pass throughs, 10
x2
burgener x3
WOD:
Power snatch
3-3-3-3
rest 10 minutes and then:
“Diane”
For time, 21-15-9 of
225lb deadlift/
handstand pushups
post loads and time to comments.
WOD
Jun
2010
June 13, 2010
Warm-up:
Pigeon walk, 10 steps/
Squat, 10/
Samson Stretch, 10 steps/
Squat, 10
Burpees, 10/
Pullups, 10/
WOD:
Bench Press
3-3-3-3
Rest 10 minutes and then:
Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Post total times and number of reps completed to comments.
WOD
Jun
2010
June 11, 2010
Warm-up:
Inch worms, 10/
skin the cat, 5/
slow muscle up transitions, 10/
5 muscle ups/
25 squats
WOD:
Shoulder press
5-5-5-5
Push Press
3-3-3-3
Push/Split jerk
1-1-1-1
WOD
Jun
2010
June 10, 2010
Warm-up:
25 squats/
25 pullups/
25 pushups/
100m run
WOD:
Northwest Regional Qualifier, Event 4For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.
WOD
Jun
2010
June 9, 2010
Warm-up:
50m Run/
10 squats/
10 shoulder pass throughs/
x2
Burgener x3
WOD:
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters
Post time to comments.