WOD
May
2010
May 9, 2010
Warm-up:
Butt kicks, 20 yards/
stripper stretch, 20 yards/
High knees, 20 yards/
20 squats
20 pushups
20 pullups
x2
WOD:
Front squat
3-3-3-3; 90% of 3RM
and then:
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time and load to comments.
Good luck to all those testing in Ann Arbour at the Level I cert as well as the regional competitors!
WOD
May
2010
May 8, 2010
Warm-up:
Inch worms, 10/
Pigeon walk, 10/
Stripper stretch, 10/
Squat, 10/
Pushup, 10/
Pullup, 10/
x2
WOD:
Cindy
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats
OR
Mary
AMRAP in 20 minutes
5 handstand pushups/
10 pistols/
15 pullups
Post girl and rounds completed to comments.
WOD
May
2010
May 5, 2010
Warm-up:
10 reps of each of the following:
squats/
jump squats/
pushups/
clapping pushups/
pullups/
clapping pullups
x2
WOD:
185lb Bench press, 7 reps
sledge hammer strikes, 10 each side, (20 total)
3 T-drills
7 rounds for time.
Post time to comments.
WOD
May
2010
May 4, 2010
Warm-up:
Burgener x3
Samson stretch, 20 steps/
Squats, 10/
Inch worm, 10/
pushups, 15/
Ball slams, 15/
stripper stretch, 10 steps
x2
WOD:
Overhead squat
3-3-3-3
Rest 10 minutes and then:
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
James Hobart 5:26, Eric Magee 6:04, Dave Lipson 6:21. Post time to comments.
WOD
May
2010
May 2, 2010
Warm-up:
Butt kicks, 20 yards/
High knees, 20 yards/
sprint 20 yards/
20 squats
x2
WOD:
Front Squat
3.3.3
Rest 5 and then:
Run a 5k
Post loads and time to comments.
WOD
Apr
2010
April 30, 2010