Aug
9
2010
WOD for Monday 08/09/2010
AMRAP in 15 minutes
15x Ring push-ups
20x Sumo Deadlift High Pull (SDHP) 95#/65#
25x GHD sit-ups
Jul
28
2010
WOD for Wednesday 07/28/2010
5 rounds
Use 2 KBs for the following circuit
10x Front squat (2×44#/24#)
20x Alternating bent row
10x Push press
10x Snatch
Jul
10
2010
WOD for Saturday 07/10/2010
Max rounds in 20 minutes
25x Pull-ups
50x Push-ups
75x Squats
Jul
8
2010
WOD for Thursday 07/08/2010
Intervals
Cover max distance during each interval
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes
Jul
6
2010
WOD for Tuesday 07/06/2010
Front Squat done @ intensity
10-9-8-7-6-5-4-3-2-1 @ 70% 1 RM
15 seconds between rounds
But wait! there’s much more!
5 Rounds for time
10x Burpees
10x Push press
2x 15-meter floor mat drag or 90# weight drag
