For Monday, 11/29/2010

5 rounds for time:

8 KB CJ each hand
8 KBS
8 KB Snatch each hand
8 T2B
8 Pull ups

3 burpee penalty if your let go of the bar on T2B or Pullups

Saturday, 11/27/2010

WOD:

Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Tru Push Ups

For Thursday, 11/25/2010

Do 3 Presses every minute on the minute for 10 minutes.
Pick a weight that is challenging for 3 reps.

WOD
21,15,9 rep rounds of
155/105lb push press
45/10lb ring dips

Monday, 11/22/2010

Strength:

Do 3 Snatches every minute on the minute for 10 minutes. Pick a weight that is challenging for 3 reps.

WOD:

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Matt's traing WOD 1

A1- Squat- 5x5, 15 sec
A2- DB Bent over rows @ 55# - AMRAP x5 sets; 90 sec

B- for time:
50 feet Lunge with 55/35lb DB overhead
20 DB C&J 55/35ea
5 Push-ups
40 feet Lunge with 55/35lb DB overhead
15 DB C&J 55/35 ea
10 Push-ups
30 feet Lunge with 55/35lb DB overhead
10 DB C&J 55/35ea
15 Push-ups
20 feet Lunge with 55/35lb DB overhead
5 DB C&J 55/35ea
20 Push-ups
10 feet Lunge with 55/35lb DB overhead

Thursday, 11/18/2010

Strength
Squats: 3,3,3

WOD: "The Ensign"

Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Tuesday, 11/16/2010

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

MDP:

4 rounds @ 365

Extra:

couplet GHD Situps/GHD Raises: 3 sets of 10

HSPU 3 sets 10

Monday, 11/15/2010

Strength
A: Snatch 4 set 3 reps
B: 3 set KB Snatch 7 each arm

WOD:

"Test 3"

Tabata Air Squats followed by 4 minutes for Muscle-Ups.

Scoring = Tabata Score (lowest number of squats in each of eight rounds) X number of Muscle-Ups in 4 minutes. Post score to comments.

A: 185,195,205(2),205(1) didn't get under the bar on the last 2 sets very well

B: @1.5 pood

WOD: 195

15 on tabata

13 MU's

Friday, 11/12/2010

WOD:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps :Haley use the 25# KB
12 GHD situps :sub is abmat sit-up's

MDP: 5 rounds

Thursday, 11/11/2010

Grace:

30 Clean and Jerk @ 135 lbs

and

due http://mobilitywod.blogspot.com/ Tuesdays 11/9 WOD

MDP: 2:57 new PR

Tuesday, 11/9/2010

Strength:
every minute for 10 minutes due 3 Deadlifts @ 315

WOD:

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

MDP:

Time: 31:29

Monday, 11/8/2010

Strength:
every minute for 10 minutes due 3 snatches @135

WOD:

Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders

MDP:

Time: 9:37

Friday, 11/5/2010

Strenght:
Press: 5,4,3,2,1: 45 sec rest

WOD:
Choose one:
A: Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

or

B: Seven rounds for time of:

10 Deadlifts @ 215
25 Double Unders

On Saturday:

MDP:

Strength: 155,165,185,195

A: 7:59
B: 8:32 with 2 hours rest

Thursday, 11/4/2010

Strength:

A1: Squats 5,5,3,3 @ 12X1; 45 sec rest

A2: ring dips 10 reps

WOD:
3 rounds for time

10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left

Post Time and weight to comments.

MDP:
A1:275,295,315,335

Time: 5:17

Tuesday, 11/2/2010

Strength

A1: Deadlift 5 set: 5 reps @ 31X0: 120 sec Rest

A2: 5 Sets: 10 Clapping push-ups: 30 Sec

Rest: 10 min

WOD:

For Time:

10 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

8 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

...

2 Turkish Get-Ups @1.5 Pood

15 Goblet lunges @ 1.5 Pood

* Goblet Lunge: Hold a Kettle bell with 2 hand @ chest level.

Post Time and loads to comments

MDP:
A1: 315,335,355,365,365
A2: sub'ed games standard push-ups
Time on WOD: 21:32
This took longer than I thought but was a good one

Monday, 11/1/2010

Strength:

A1: Snatch 5 sets: 4 Reps : Rest60 secs

A2: 5 sets: 15 Sit-ups : Rest 60 secs

Rest 10 min

"Helen":

3 Rounds

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps : Sub is push-ups

Post Time and weights to comments

MDP:
A1: 135,145,155,165,165
A2: sub'ed GHD sit-ups
Helen time: 11:35