8/24/10

21-15-9

Power Cleans
Ring Dips
Abmat Sit Ups

8/23/10

Team WOD

4 rounds. One person runs 400m as the other rows for calories. Only calories count so run and row hard.

8/01/10

15 Reps of same weight:

Front Squats
Back Squats
OH Squats
Shoulder Press
Push Press
Push Jerk
DL
HPC

7/29/10

For Time

500 m Row
50 Squats
500 m Row
40 Ring Push Ups
500 m Row
30 Snatches
500 m Row
20 Ab Rollers
500 m Row
10 Pull Ups

7/28/10

6 Rounds of:

9 DL
6 HPC
3 OH Push Press

Use the same weight. Start with lower weight and gradually increase. Give yourself a challange.

7/20/10

21-15-9

500m Row THEN
Pull Ups
Box Jumps
Abmat Situps
THEN 500m Row

7/17/10

Team WOD:

One person runs400m and the other does the following:

Squats
Ring Push Ups
Ab Roller

Complete as many reps as possible while your partner runs.