Monthly Archives: July 2009

WOD Deadlift 1-1-1-1-1 Post loads to comments.

WOD 75 Air Squats 10 KB Swings 23kg 50 Air Squats 15 KB Swings 23kg 25 Air Squats 20 KB Swings Post time to comments.

WOD Push Press 5-5-5-5-5 Post loads to comments.

WOD Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments.

WOD 5 rounds of: 3 reps 315# deadlifts 7 reps burpee box jumps 20in. Post time to comments.

WOD 3 Rounds for time 30 Thrusters 95# 30 Hang Power Cleans 95# Post time to comments.

WOD Every minute on the minute perform 1 full Squat Snatch, increase reps by one for each round until you can no longer complete the reps in that minute. Use a weight that will allow for good form. Post rounds … Continue reading →

WOD 40-30-20-10 Knees to Elbows Ring Dips Get those shins to the bar on KTE if you can, and thumbs to armpits on ring dips. Post time to comments.

WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

WOD “Jarod” 1 mile run 50 Box Jumps 800m run 50 Burpees 400m run Post time to comments.