WOD

1.4.10 MONDAY Strength:  Front Squats  5…5…5…5…5…5…5 Auxiliary:  3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air... Read More

1.3.10 SUNDAY REST DAY  Get some rest.  It might make u better looking! 

1.2.10 SATURDAY Strength:  Clean n Press 3…3…3…3…3…3 Skill:  HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary:  100 GH... Read More

1.1.10 FRIDAY HAPPY NEW YEAR 2010 REST DAY Take a rest… tomorrow we move mountains!  

12.31.09 THURSDAY Strength:  DB Bench Press 8…8…8…8…8 Skill:  OHS (overhead squats) Metcon (Metabolic Concentration): "HAPPY NEW YEAR 2010" 5 Rounds for time of: 20 Pull Ups/... Read More

12.30.09 WEDNESDAY Strength:  Weighted Dips 5…5…5…5…5 then SDLHP 5…5…5…5…5 Skill:  Ring Dips then "Cuddle Kitty" 21…15…9 of: Pull Ups/ "Kitten-puppy-babybunnies" 95 pounds   Post time and... Read More

12.29.09 TUESDAY RUN 5K Post time to comments

12.28.09 MONDAY "Tabata Barbells" 1)  Tabata Deadlift 1 1/4 Bodyweight Rest 3 minutes 2) Tabata Hang Clean 3/4 Bodyweight (Squat catch the bar) Rest 3... Read More

12.27.09 REST DAY  

12.26.09 SATURDAY   Strength:  Deadlift  3…3…3…3…3…3 Backsquat  3…3…3…3…3…3 Pull Ups  5…4…3…2…1   Skill:  Double Unders   Auxiliary:  GH Sit Ups/ Sit Ups   12/24…10/20…8/16…6/12…3/6