03.04.10 Thursday

WOD

5 Rounds of:

Max Hand Stand Push Ups

Rest 2 minutes between rounds

Rest 5 minutes then complete:

3 Rounds of:
30 Situps
20 Supermans
10 K2E

Post total reps and time to comments.

03.02.10 Tuesday

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

WOD from MidWestern Sectional 2010

Post time to comments

02.26.10 Friday

WOD

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post loads to comments

WOD 2

4 rounds for time of:

5 Pull-ups
10 Box Jumps 24/20
15 Wall Ball 20/14
20 Row for Calories

Post time to comments.

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