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Wednesday, March 10, 2010
Today’s WOD:
- Power Snatch 3-2-2-1-1-1
10,9,8,7,6,5,4,3,2,1
- Overhead Lunges w/ Plate (45#/25#)
- Pull-up/Knees-to-Elbow Complex
Good Times!
Continue reading...Tuesday, March 9, 2010
9. March 2010
Today’s WOD:
As Many Rounds In 10 Minutes
- 5 Broad Jumps
- 7 Slam Balls
- 9 Leg Raises
- 4×2 Deadlift
Good Times!
Continue reading...Monday, March 8, 2010
8. March 2010
Today’s WOD:
- 4×2 Front Squat
Annie
50,40,30,20,10
- Double Unders
- Sit-ups
Challenge:
- Consecutive Muscle-ups
Good Times!
Continue reading...Saturday’s Team WOD
6. March 2010
Team Sandbag Murph
- 1 mile run / with sandbag (50lb men/25lb women)
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run / with sandbag (50lb men/25lb women
The “Filthy 50″ 12 week challenge
5. March 2010
We are starting a 12 week challenge. Here is how it works. We will be doing the “Filthy 50″. You will establish your current time. Every Friday for the next 10 weeks we will be taking one exercise and perform it 50 times on the clock. On the 12th Friday we will be doing the “Filthy 50″ again to see if there is any improvement. You will need a separate page in your journal for challenges. Record your current time, the 10 individual rounds and your final time.
“Filthy 50″
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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10. March 2010
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