WOD 4/29/09

AMRAP in 15 mins of:

5 Overhead Squat (115 men, 75 women) scale as needed
7 Pullups (assisted if needed)
9 Burpees

Post rounds to comments.

WOD Tuesday 4/28/09

For Time:

Run 400 m
7 Dumbbell Thrusters *
10 Pullups**
Run 200 m
14 Dumbbell Thrusters
10 Pullups
Run 100 m
21 Dumbbell Thrusters
10 Pullups

* total weight used (both DBs together) should equal that of roughly 1/2 body weight. If you feel this is too heavy, scale to 1/4 bodyweight.
**Rx is chest to bar, use assistance as needed.
***Enjoy!

WOD Monday 4/27/09

Handstands & Situps

For 30 minutes practice handstands, handwalking & handstand pushups.

These can be done freestanding or with a wall/partner.  Every time your feet touch the ground, do 10 situps.

Post # of situps to comments.

WOD Friday 4/24/09

5 Rounds of:

Back Squat Max Reps (men 225lbs/women135)*
Pullups Max Reps
20 Situps
Rest exactly 1 minute between rounds.

*if you weigh over 225/135 use bodyweight
(males-scale to 165 or 115 as needed, females scale to 105 or 70)

Post loads and reps to comments.

WOD Tuesday 4/7/09

warm up with the overhead squat and a few minutes of handstand work.

Overhead Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads to comments.

WOD Thursday 4/2/09

"AMY"

14-10-6 reps of:

Kettlebell Swing (men-2 pood, women-1 pood)
Dumbbell Thrusters (men-50 pound DBs, women-25 pound DBs)
Pull-ups (*sub body rows as needed)

Post time to comments.
(scale loads as needed)

WOD Wednesday 4/2/09

"Jonah loves Chachi"

3 rounds for time of:

400 meter run
10 ring dips
10 pull ups (chest to bar)
10 burpees
5 tire flips

*dips, pull ups, burpees and tire flips can be completes in any order.

Post time to comments.