Archive for November, 2009
Dec. 1st 2009
7 Rounds for time
10 Ball Slams
10 Burpees
STRENGTH WOD
SP/PP/BP 75% 5X4
Nov.30th 2009
“Joshie“
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
STRENGTH WOD
Deadlift 1 rep max
Nov. 29th 2009
Rest Day
STRENGTH WOD
Rest Day
Nov.28th 2009
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
STRENGTH WOD
Rest Day
Nov 27th 2009
30-20-10
Box Jumps
KB Swings 55/35
SDLHP 75/55
STRENGTH WOD
Clean & Jerk 90% 5×1
Want to learn more about the kipping pullup??? Watch this
Nov. 26th 2009
HAPPY THANKSGIVING EVERYONE!
REST DAY!
Nov.25th 2009
400 meter walking lunge
STRENGTH WOD
Snatch 80% 5×3
Nov. 24th 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
STRENGTH WOD
Back Squat 75%5×4
Nov. 23rd 2009
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
STRENGTH WOD
SP/PP/BP 1 rep max
Nov. 22nd 2009
Rest Day
STRENGTH WOD
Rest Day
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