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wod

Monday 5/21/12

Mon - 21 May Written by teagee

WOD

10 min cap

 7 rounds
Deadlift x 7 175/120
14 ring push ups 

then

 

12 min
run 200 m
15 KBS moderate
5 burpees
(rest 6 min active)
12 min
25 double unders unbroken
10 toes to bar
7 ring dips

 

 

Thursday 5/17/12

Thu - 17 May Written by teagee

WOD

15 min Handstand training, if you can Handstand walk perform a 400 meter Handstand walk

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

 

Wednesday 5/16/12

Wed - 16 May Written by teagee

WOD

Strength

MED BALL PRESS

5x8 @ 85%

then

TEAMS of 2

3 rounds

Waiter walk  200 meter alternate hand

Ring Dips 50 / Box dips 100

Run 200 meter with plate 45/25 (each partner will run with a plate)

Close grip press using Med Ball x 100 115/75

Each partner must perform Half of each of the reps

while one partner waits they will perform flutter kicks

 

Tuesday 5/16/12

Tue - 15 May Written by teagee

 

WOD

Stregnth

 

21 Dead Lift - 185/135#
9 HSPU
18 Dead Lift - 185/135#
9 HSPU
15 Dead Lift - 185/135#
9 HSPU
12 Dead Lift - 185/135#
9 HSPU
9 Dead Lift - 185/135#

 

 

then

16 min

1 min weighted squats 45/25

30 ME burpees

30 second rest

   

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