February 2012

Wednesday WOD
29 Feb 2012
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Wednesday WOD

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A. Warm up B. RDL 5-5-5+ C. Max rounds in 3 minutes of: 3 hang Power cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles....
Tuesday WOD
27 Feb 2012
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Tuesday WOD

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A. Warm up B. push jerk C. 10-9-8-7-6-5-4-3-2-1 Pull-ups Toes to bar —– Tabata double unders...
Monday WOD
26 Feb 2012
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Monday WOD

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A. Warm Up B. Front squat 5-5-5+ C. 10 min AMRAP: 10 Kettlebell snatches, left (24/16 kg) 20 m Sprint 10 Kettlebell snatches, right (24/16 kg) 20 m Sprint...
25 Feb 2012
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Saturday WOD

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A. Warm Up B. push press 5-5-5+ C. 15 min AMRAP: 200 m Row (.2 miles on AirDyne) 5 Wall balls 200 m row 10 wall balls 200 m row 15 wall balls 200 m row 20 wall balls 200 m row 25 wall balls …...
24 Feb 2012
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Friday WOD

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A. Warm Up B. Bench Press 5-5-5+ C. 5 rnds 6 Hang Power Cleans 6 push Jekrs Same weight on both lifts Rx’d weight is 135/95...
22 Feb 2012
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Wednesday WOD

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A. Warm Up B. Dead Lift 5-5-5+ C. 5 rounds for time: -5 Wall climbs -10 Walking lunges -80 m Farmers walk Hold 2 heavy kettlebells or dumbells on Lunges and Farmerswalk or plates...
20 Feb 2012
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Tuesday WOD

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A. Warm Up B. Bench Press 5-5-5+ C. Helen 3 rnds 400m run 21 KBS 70/53 12 Pull Ups...
19 Feb 2012
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Monday WOD

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A. Warm up B. shoulder press 5-5-5+ C. Tabata Wallball/Knees to Elbow alternating 8 min....
17 Feb 2012
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Saturday WOD

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A. Warm up B. shoulder press 5-5-5+ C. Good morning / Glute-ham raise 3 × 10 —– 4 Front squats on the minute for 7 minutes. Perform as many Hollow rocks as possible during the rest periods. No rack allowed. Use 2/3 of 1RM front squat. —-...
16 Feb 2012
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Friday WOD

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A. Warm Up B. Dead Lift 5-5-5+ C. For time: •30 Handstand push-ups •40 Pull-ups •50 Kettlebell swings (53/35) •60 Sit-ups •70 Burpees...