WOD - Thursday & Friday, July 29 & 30, 2010

"Isabel"
For time:
Snatch 45-65 pounds, 30 reps

OR

5K

WOD - Tuesday, July 27, 2010

Five rounds for time of:
155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

WOD - Monday, July 26, 2010

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD - Thursday, July 22, 2010

Seven rounds for time of:
115-135 pound Clean, 3 reps
35-45 dumbbell Press, 8 reps

WOD - Tuesday, July 20, 2010

Complete as many rounds as possible in seven minutes of:
165 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats (7/7)
50 jump rope
20 meter Sprint

WOD, Monday, July 19, 2010

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

WOD - Friday, July 16, 2010

Four Rounds:
30 Sit-ups
20 Pull-ups
10 Back squats
400 m. run

WOD - Thursday, July15, 2010

Your Choice:

Complete three rounds for time of:
25 pound Dumbbell snatch, 20 reps, right arm
20 Pull-ups
25 pound Dumbbell snatch, 20 reps, left arm
20 L Pull-ups

OR

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

WOD - Friday, July 9, 2010

Complete as many rounds in 20 minutes as you can of:
165 pound Deadlift, 9 reps
20 - alternate between push-ups and dips
115 pound Squat clean, 9 reps

WOD - Thursday, July 8, 2010

Walking lunge 100 ft. (to end of court - run back)
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD - Tuesday, July 6, 2010

See either Monday or last Friday

or

Complete as many rounds in 15 minutes as you can of:
35 pound dumbbell Push jerk, 5 reps
7 Box jumps, 24 inch box

WOD - Monday, July 5, 2010

three rounds for time of:
800m Run
40 Pus-ups
100 Squats

WOD - Friday, July 2, 2010

5 Rounds for time:
15 Wallball Push Press (in old entry way - ball must hit ceiling)
15 Sumo Dead Lift Highpull - 65 lbs. (hands together - bar to chin)
400 m. run