WOD

5.13.10 FRIDAY "DEMI" 15…10…5 of: Squat Snatch… 115/55 pounds G.I. Janes Post time and load to comments   Strength:  Power Cleans  3…3…3 Push Jerk  3…3…3  

5.13.10 THURSDAY REST DAY

5.12.10 WEDNESDAY "ROW JOE" 10 Rounds for time of: 100m Row 5 Thrusters… 135/55  Post time and load to comments   

5.11.10 TUESDAY "BUMPY ROAD, NO SEAT" Bike 2miles 21 Clapping Push Ups over PVC (lay PVC bar paralelle next to body, spring up from push... Read More

5.10.10 MONDAY "EVENT #5 CENTRAL EAST REGIONALS" 3 Rounds for time of: 9 Squat snatches… 135/75 pounds 18 Chest to Bar Pull Ups then: 400m... Read More

5.5.10 WEDNESDAY "CENTRAL EAST REGIONAL AFFILIATE WOD 1" L1's and L2's 3 Rounds for time of: 20 KB Swings… 53/25 pounds 10 C2B Pull Ups... Read More

5.4.10 TUESDAY "PERRY-PLEGIC" L1's 30 Muscle-Ups (sub: 3 Pull Ups, 3 Ring Dips per Muscle-Up) 1000m Row For Time L2's 50 Paralelle Ring Pull Ups... Read More

5.3.10 MONDAY "BEAR COMPLEX" L1's 7 Bears …185/95 pounds 5min Rest then: "ABBEY" 25…20…15…10 of: GHD-Sit Ups GHD- Back Extension 400m Run or Row(if you... Read More

5.2.10 SUNDAY REST DAY

5.1.10 SATURDAY "SICK STASH-DASH" 400m Run 100 Thrusters… 45/15 pounds 400m Run 100 Jumping Pull Ups 400m Run 100 KB Sumo Deadlifts… 70/35 pounds 400m Run... Read More