wod sunday 2 for 1

Hang power clean 1-1-1-1-1-1-1 reps

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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

the girls... wod for saturday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

wod 2 for 1

Overhead Squat 3-3-3-3-3 reps

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45 minutes cardio

wod

A. Back Squat 5-5-5-5-5 Reps

Rest 5 minutes

B. Max rounds in 12 minutes:

5 Sumo Deadlift High Pulls @ 95#/65#

10 Push-Ups

15 Box Jumps @ 26"/22"

8/23

45 minutes of running, etc

8/22

Thruster 1-1-1-1-1 Reps

Sumo Deadlift High Pull 1-1-1-1-1 Reps

You're working up to a max heavy single in both of the exercises. Rest as needed between sets.

8/21

"Cindy"

Max Rounds in 20 Minutes:

5 Pull-Ups

10 Push-Ups

15 Squats

8/20

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

rest 5 minutes

Push Press 1-1-1-1-1-1-1 reps.

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8/17

run 5 k 

75 incline situps

8/18

A. Squat Snatch 2-2-2-2-2 Reps

(Work up to a heavy double)

Rest 5 Minutes

B. For Time:

Run 400m
15 Overhead Squats @ 95#/65#
Row 500m
15 Overhead Squats @ 95#/65#
30 Burpees
15 Overhead Squats @ 95#/65#

wod for 8/11

run 5k

WOD

Run 5k

WOD

WOD (8/5/09)

A. Against an 8-minute running clock:

Run 400m
Max Reps Pull-Ups
Run 400m

Scored by max number of pull-ups. Second 400m run must be finished before the clock expires for the score to count.

Rest 5 Minutes

B. Row 2k

WOD

A. Back Squat 5-5-5-5-5 Reps

Rest 5 minutes

B. Max rounds in 12 minutes:
5 Sumo Deadlift High Pulls @ 95#/65#
10 Push-Ups
15 Box Jumps @ 26"/22"