Monday, August 25, 2008
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Friday, August 22, 2008
there will be no classes friday evening...rest today. have a great weekend, and regular class times resume on monday.
john
For time:
Post time to comments.
Three rounds for time:
Post time to comments.
Post loads to comments.
Monday, August 18, 2008
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Post time to comment
Post time to comments.
Wednesday, August 13, 2008
Tuesday, August 12, 2008
Tuesdays WOD "Lynne"
Monday's WOD as Rx'd
For time:
10 GHD Sit-ups
10 Hip & Back Extensions9
5 pound Thrusters, 30 reps
50 Pull-ups 
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Saturday, August 9, 2008
Thursday, August 7, 2008
For time:
Post time to comments
Wednesday, August 6, 2008
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps18
Pull-ups
Post time to comments.
Tuesday, August 5, 2008
Post loads to comments.
Monday, August 4, 2008
Row 750 meters, 85 pound Thruster, 18 reps, 12 Pull-ups
Row 500 meters, 85 pound Thruster, 15 reps, 9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Friday, August 1, 2008
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
