« January 2009 | Main | March 2009 »
WOD - SATURDAY - 7:00-9:00 AM
"Fight Gone Bad"
WOD - FRIDAY
For time:21 Hip-Back ExtensionsRun 400 meters18 Hip-Back ExtensionsRun 400 meters15 Hip-Back ExtensionsRun 400 meters12 Hip-Back ExtensionsRun 400 meters9 Hip-Back ExtensionsRun 400 meters6 Hip-Back ExtensionsRun 400 meters3 Hip-Back ExtensionsRun 400 meters
WOD - THURSDAY
Walking lunge 100 ft.21 Pull-ups21 Sit-upsWalking lunge 100 ft.18 Pull-ups18 Sit-upsWalking lunge 100 ft.15 Pull-ups15 Sit-upsWalking lunge 100 ft.12 Pull-ups12 Sit-upsWalking lunge 100 ft.9 Pull-ups9 Sit-upsWalking Lunge 100 ft.6 Pull-ups6 Sit-ups
WOD - WEDNESDAY
Push Jerk 1-1-1-1-1-1-1 reps
WOD - TUESDAY
5 Rounds for time
135 lbs. deadlift x 15
GHD sit-ups x 15
400 meter run
WOD - MONDAY
For time:Row 500 meters115 pound Push press, 21 repsRow 500 meters115 pound Push press, 18 repsRow 500 meters115 pound Push press, 15 repsRow 500 meters115 pound Push press, 12 reps
SUNDAY - REST DAY - GYM CLOSED
"TRIP TO THE DENTIST"
AKA "JUD the STUD"
3 Rounds for Time
Pull-Ups x 15
Box Jumps x 15 - 24" box
Push Press x 15 - 75 lbs.
KB Sumo High-Pulls x 15 - 70 lbs.
Back Squats x 15 - 135 lbs.
3 rounds for time of:Row 500 meters21 BurpeesRun 400 meters
For time:50 Ring DipsRun 400 meters50 Push-upsRun 400 meters50 Handstand push-upsRun 400 meters