Sunday 28 June 09

100 pullups
100 pushups
100 situps
100 squats

for time

forgot my watch. Felt slow. It's hot in Vegas.

Thursday 18 June 09

50 wall ball shots 20lbs
50 pull ups
35 wall ball shots 20lbs
35 pull ups
20 wall ball shots 20lbs
20 pull ups

12:52

I'm glad to be back to main site wods.

WEDNESDAY 090617

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Monday 15 June 09

Back squat

Warm up 5-4-3-2-1

Work set 3x5

Metcon

5 rounds for time of

400m sprint
12 hspu
6 muscle ups

Friday 12 June 09

Front squat

warm up 5-4-3-2-1

work set 3x5

Power clean

warm up 3-2-1

work set 3x5

Thursday 11 June 09

Deadlift

warm up
5-4-3-2-1
work set
3x5

metcon

21-15-9

burpees
deadlifts 60% 5 rep max

Tuesday 09 June 09

Shoulder Press

warm up
5-4-3-2-1

Work Set
3x5

Metcon

AMRAP in 20min of:

25 push ups
50 sit ups
400m sprint

Monday 08 June 09

Back Squat

warm up
5-4-3-2-1

work set
3x5

Metcon

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Saturday 06 June 09

Metcon

Make up your own WOD today. Think of something you've been wanting to try and post it.
I'm doing a heavy bag work out Crossfit style.

Friday 05 June 09

Front Squat

warm up
5-4-3-2-1

work set
3x5

Power Clean
warm up
3-2-1

work set
3x5

Thursday 03 June 09

Deadlift

warm up
5-4-3-2-1

work set
1x5

15 rep max

Metcon
21-15-9

HSPU
ring pull ups

Tuesday 02 June 09

Shoulder Press

warm up
5-4-3-2-1

work set
3x5

Metcon

AMRAP in 20 min of:

20 box jumps, 20"-24"
5 Overhead Squats (pick a weight thats heavy but you can still do all reps in one set)
20 Burpees
5 Overhead Squats (same weight)


So I've changed the format to press on tuesdays. We do Low bar back squats and it doesn't make sense to deadlift the day after considering both of those lifts focus on Posterior chain. We will rest tomorrow and pick up the deadlift thursday.

Monday 01 June 09

Back Squat

warm up
5-4-3-2-1

work set
3x5

Metcon
15-9-3
thruster 135
L pull ups