Thursday - 27MAY2010

Strength:
Press
5-5-5-5-5

WOD:
4 Rounds of:
400m Run
6 Power Snatch (M=95lb/W=65lb)
12 Box Jump (24″)

Post loads and times to comments.

Wednesday - 26MAY2010

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Post time to comments.

Tuesday - 25MAY2010

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

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Monday - 24MAY2010

Deadlift
5-5-3-3-1-1-1

Then
Row 500m Time Trial(Break 1:35!!)

Post loads and time to comments.

Friday - 21MAY2010

Strength:
Press
3-3-3-3-3

WOD (Metabolic):
3K Row

Post time to comments.

Thursday - 20MAY2010

Strength:
Front Squat
5-5-5-5-5

WOD (Gymnastic/Weightlifting):
"Diane"
21-15-9 reps of:
Deadlift (225/185lb)
Handstand Pushups

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Wednesday - 19MAY2010

"Eva"
5 rounds for time of:
800m Run
30 Kettlebell Swings (2/1.5 pood)
30 Pullups

Scale appropriately party people, scale appropriately.

Post time to comments.

Or you could swing for the fences like Matt...

Tuesday - 18MAY2010

Strength:
Deadlift
5-5-5-5-5

WOD (Weightlifting/Metabolic):
21-15-9 reps for time of:
Overhead Squat (95/65lb)
Row for Calories

Post time to comments.

Monday - 17MAY2010

Strength:
Back Squat
3-3-3-3-3

WOD (Gymnastics)
5 rounds for time:
15 Pullups
15 Squats
15 Box Jumps
15 Double Unders
15 Pushups

Additional Class Times!!!

Big Matt has volunteered his time to run a 1600 class, Monday through Friday! Going hot 17MAY2010. Come and get some.