WOD
Apr
2010
April 7, 2010
Warm-up:
10 squats/
10 pushups/
10 ring rows/
10 skin the cats
x2
Ground front lever holds for time x3
WOD:
Bench Press:
10-10-10, progess each set
Rest 5 minutes and then:
Mainsite WOD:
For time:
Row 500 meters
150 Double-unders
50 Burpees
WOD
Apr
2010
April 4, 2010
Warm-up:
15 squats/
10 hollow rocks/
5 handstand push ups
x3
WOD:
Parkour 2 mile:
This 2 mile is based on points, not just time…
50 points for sub 13 minutes
40 for sub 16
30 for anything else
1 point for every pullup completed on anything you come across
10 points for every wall or fence vault
10 points for every obstacle jumped or dove over
Rules:
Only one max rep attempt at each pullup opportunity, if u find a line of trees, go nuts
Each obstacle can only be used once,(ie. You can only king kong a picnic table once)
Have fun, be creative and make it intense. Use the city or a trail or jump over bodybuilders in the gym. Check out American Parkour for more moves and info.
Compare to 9.12.09
WOD
Apr
2010
April 4, 2010
Warm-up:
Inch worms, 10/
Walking pigeon pistols, 20/
Walking Samson stretch, 20/
10 burpees
WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
WOD
Apr
2010
April 4, 2010
Warm-up:
Burpees, 10
Burgener x3
45lb Muscle clean, 10
WOD:
Bench Press
5-5-5-5-5
Rest 5-10 minutes and then:
2 minute defense, (heavy)
5 rounds at 155lbs –
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Then rest 2 minutes
Then. . .5 rounds at 155lbs –
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 Foot run
Post total time to comments.
WOD
Mar
2010
March 31, 2010
Warm-up:
10 burpees/
10 pistols/
10 ring dips
x 2
WOD:
Turkish Get up
3RM
Rest 5-10 and then:
21-15-9 or time of:
2 pood kb swing/
ring dips/
ghd situps
WOD
Mar
2010
March 31, 2010
Warm-up:
200m run/
10 squats/
10 pass throughs/
10 skin the cats
WOD:
Overhead squat
3-3-3
Front Squat
3-3-3
Back Squat
3-3-3
Rest 5-10 and then:
“Nancy”
95lb overhead squat, 15 reps/
400m run
5 rounds for time.
Post time to comments.
WOD
Mar
2010
March 31, 2010
Warm-up:
Inch worms, 10
Walking pistols, 10
pushups, 10
pullups, 10
WOD:
315lb deadlift, 5/
T-drill, 3/
Chest to bar pullups, 10
5 Rounds for time.
Post Time to comments.