WOD

Ok its been a while since I last posted a WOD here it is

FOR TIME
15 POWER CLEANS m-135 w-85
30 RING DIPS
12 POWER CLEANS
24 RING DIPS
9 POWER CLEANS
18 RING DIPS
6 POWER CLEANS
12 RING DIPS
3 POWER CLEANS
6 RING DIPS

WOD

Complete as many rounds as possible in 20 min. of the following exercises.
1.5 pull ups
2.10 push ups
3.15 squats

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 10 pound ball
50 Burpees
50 Double unders

Post time to comments.

WOD 12/16/08

Warm up: 20 jumping jacks, 10 thrusters at 75 lbs
WOD Push Jerks 1,1,1,1,1,1,1
75 ring push ups
50 ab wheel roll outs or sit ups

WOD 12/15/08

Warm up: 2 sets of the following
1.100 jump rope
2.20 squats
Then perform 5 rounds of the following for time.
1. 5 reps of the deadlift as heavy as possible
2.10 burpees

Cool down
1.45 sec. of any hamstring stretch for each leg
2.45 sec. of lying quad stretch each leg
3.45 sec of lying lower back and glute stretch.

WOD

Run 5K

WOD