Month: September 2012

120922

For time: 100 Sit-ups 90 Lunges 80 Push-ups 70 Tuck Jumps 60 Pull-ups 50 Jump Squats 40 Wall Ball (20/14) 30 Floor Wipers (95/65) 20 Ring Dips 800m Run ** You can do this WOD with a partner or by yourself.  If you do it with a partner, split the work but only one partner …

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120921

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: For time: 50 Double Unders 5 Shuttle Sprints 40 Double Unders 4 Shuttle Sprints 30 Double Unders 3 Shuttle Sprints 20 Double Unders 2 Shuttle Sprints 10 Double Unders 1 Shuttle Sprints **A shuttle sprint consists of a 5m out & …

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120920

Strength Squat/Press/Deadlift (Use 90% of your 1RM and calculate %’s from that) 5 @ 65% 5 @ 75% 5+ @ 85% For your first workout of the week you will squat, for your second you will press, for your third you will deadlift.  If you come in more than 3 times in the week there …

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