Wednesday 020112

"Paleo Testing"
Part one:
*1 mile run

Part two:
"A Straight Sprint"
75 HR pushups
65 Squats
for time...

Tuesday 013112

The WOD:

--Split Jerk 1-1-1-1-1

--10 min amrap
10 RDL (95/65)
10 walking Lunges
10 Ring Dips


"Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy."
~Lao Tzu

Fran is back...!

Fran is back!!!!

"Fran"
21-15-9 reps of...
Thrusters (95/66)
Pullups
for time...

Saturday....

Today's fun:

7 tire flips
7 Clean and jerks (135/95)
5 tire flips
5 cleans and jerks (155/115)
3 Tire flips
3 Clean and jerks (185/135)
1 tire flip
1 Cleans and jerk (205/155)
for time...

*if you cannot do rx pick a starting weight and build up by 10lb each rep set

How about a team WOD?

Friday madness:

(2people teams)
Deadlift holds (225/155)
*while the other partner is working on completing
100 ring rows
75 ring dips
50
for time...

*Games Competitors

21-15-9
Wall balls
Burpees
for time...

Thursday

Today's chaos:

* 15 min practice pistols and muscle ups
--4x4 min amraps
5 10m Burpees
7 KB swings
9 knees to elbows

*Games Competitors:
2-2-2-2-2
Split Jerks

Snatches....

Today's business:

5 rounds
10 squat snatch (95/65)
12 Pullups
for time...