Friday, February 26, 2010

Friday, February 12

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats

Endurance
3+ hours after WOD or at 5:30pm for POSE practice

Thursday February 25, 2010

Thursday, February 25

Lift
6x 250 m row w/ 2 min rest between

WOD
15 min AMRAP
15 Thrusters
15 SDHP
75 lbs/45-55 lbs

Wednesday February 24, 2010

Wednesday, February 24

Lift
Deadlift AMRAP 3 minutes @ 1.5 bodyweight

WOD
3 rds
20 Pushups
20 Situps
20 Squats
20 Lunges
All movements with 45/25 lbs plate and VERY strict rom

Tuesday February 23, 2010

Tuesday, February 23
Lift
Push/Split Jerk 3x1

WOD
20 Muscle Ups
then 5 rds
10 ring dips
15 Pull Ups

Monday February 22, 2010

Monday, February 8

Lift
Squat 3x1

WOD
10 rds
10 Burpees
15 WallBall


POST YOUR TIME IN THE COMMENTS SECTION BELOW

Firday February 19, 2010

Friday, February 12

WOD
2.5 min max rep GHD situps
2.5 min max rep Back Ext
2.5 min max rep Abmat
2.5 min max rep Bodyweight Deadlift
2.5 min max rep K2E
2.5 min max rep double under
given 30 seconds to transfer between stations, total workout with rest is 17.5 min

Wednesday February 17, 2010

Wednesday, February 10

WOD
5 rds
5 Hang Clean
10 Thrusters
15 Box Steps, bar on back
20 Box Jumps, bodyweight
(M: 95, W: 65)

Tuesday, February 16, 2010

Tuesday, February 9

WOD
AMRAP 20 minutes
Run 400
Max Rep toe to bar

Friday February 12, 2010

Friday, February 12

WOD
5 rds
1 Rope climb, start seated on ground and don’t use legs
15 Rings Pushups

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Thursday February 11, 2010

Thursday, February 11

Lift
Row 2k

WOD
20 min AMRAP
5 HSPU
10 K2E
15 Pullups

Wednesday, February 10, 2010

Wednesday, February 10

Lift
Deadlift 1 rep max

WOD
4 rds
1 @ 90% Deadlift max
50 Double Unders

Monday, February 8, 2010

Monday, February 8

Lift
Squat 3x10

WOD
20,15,10
Thrusters
KB Swing

Endurance
9x1 min on 1 min off

Friday February 5, 2010

Friday, February 5

WOD
5 Pullups
10 Pushups
15 Squats
Every minute on the minute for max time, ceiling of 30 mins

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Saturday, February 6

WOD
“Daniel”

Februrary 2, 2010

Tuesday, February 2

Lift
Press 3x3

WOD
“JT”
21-15-9
HSPU
Ring Dips
Push Ups

Endurance
5k @ 80%