Monthly Archives: May 2009

WOD Back Squats 5-5-5-5-5 Increase weight on each set.

WOD 3 Rounds for time 20 Chest to bar pull-ups 20 Knees to elbows 20 Ring dips Post time to comments.

WOD 10,9,8,7,6,5,4,3,2,1 of: Deadlifts 1 1/2 bodyweight Jump over burpees We’ll cover the burpee jump overs during the warm-up. Post time to comments.

WOD Overhead Squats, work up to a weight where you can get 7 straight reps, then do 30 reps for time. At each failure point do 10 pull-ups. Post load and time to comments.

WOD 3 rounds for time 400m run 5 Thrusters 135# 10 Burpees Post time to comments.

WOD “Isabel” 30 reps for time: Snatch 135 pounds Post time to comments.

WOD “Cindy” AMRAP in 20 min. of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Post rounds to comments.

WOD For time: 400m run then… 4 rounds 10 Deadlifts 275# 10 Box jumps 10 Push Press 115# then… 400m run Post time to comments:

WOD Front Squat 3-3-3-3-3 Increase weight on each set and go heavy!

WOD For time “Fran” 21-15-9 Thrusters 95# Pull-ups