Shoulder Press
5-5-5-5-5
Post loads to comments.
Monday, May 31, 2010
Monday - 30MAY2010
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Thursday, May 27, 2010
Friday - 28MAY2010
"Nutts"
For time:
10 Handstand push-ups
250(205) pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20(14) pounds, 10'
200 Double-unders
Run 400 meters with a 45(25)lb plate
Post times to comments.
Wednesday, May 26, 2010
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.
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.
Tuesday, May 25, 2010
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.
Monday, May 24, 2010
Tuesday - 25MAY2010
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Post time to comments.
Monday - 24MAY2010
Deadlift
5-5-3-3-1-1-1
Then
Row 500m Time Trial(Break 1:35!!)
Post loads and time to comments.
5-5-3-3-1-1-1
Then
Row 500m Time Trial(Break 1:35!!)
Post loads and time to comments.
Sunday, May 16, 2010
Thursday - 20MAY2010
Strength:
Front Squat
5-5-5-5-5
WOD (Gymnastic/Weightlifting):
"Diane"
21-15-9 reps of:
Deadlift (225/185lb)
Handstand Pushups
Post time to comments.
Front Squat
5-5-5-5-5
WOD (Gymnastic/Weightlifting):
"Diane"
21-15-9 reps of:
Deadlift (225/185lb)
Handstand Pushups
Post time to comments.
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...
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...
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