Sunday 12/30/12

20 min AMRAP
-5 chest to bar pull ups
-10 wall ball shots
-15 KB swings

Thursday 12/27/12

Double WOD

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Then...

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Wednesday 12/26/12

Complete as many rounds and reps as possible in 12 minutes of:
-155 pound Deadlift, 15 reps
-15 Deficit push-ups, hands on 25 pound plates
-15 Box jumps, 24" box

Tuesday 10/9/12

For time:
-row 3,200m

Monday 10/8/12

Five rounds for time of:

-500m row

-15 push-ups

Thursday 10/4/12

Three rounds for time of:
-100 meter walking lunge
-10 Handstand Push-up (HSPU)
-50 Kettle-bell swings, 1 pood

Friday 5/6/11

WOD as many rounds as possible in 30 minutes of:

-800m run

-20 Kettlebell Swings (Men 70 lbs, Women 55 lbs)

-20 Box Jumps (Men 24″, Women 20″)

-20 Push ups (hands off ground at bottom)

Have Fun! 

Friday 5/6/11

WOD will be posted in box. Final WOD will be 5/11/11. Whoever wants to train for the last week is more than welcome to come out to the box at the scheduled times.

Have Fun!

Thursday 5/5/11

WOD 3 Rounds for time of:

-400m run

-21 Sit ups

-15 Power Snatches (Men 75 lbs, Women 45 lbs)

-9 Handstand push ups

Have Fun!

"Things turn out best for the people who make the best of the way things turn out."

John Wooden

Wednesday 5/4/11 Rest Day