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MAY ARCHIVES
WOD 30MAY09
Nothing feels quite like a good Snatch…
WOD 29MAY09
5K Run
WOD 28MAY09
Warm up only day; Rest day; Practice day; WOD make up day. Have nice day.
No hours in the afternoon.
WOD 27MAY09
5 x Jerks @ 135, 95
10 x Burpees
400m Run
5 rounds for time
WOD 26MAY09
Row Intervals:
500m/1min rest
5 rounds for time
WOD 25MAY09
‘Daniel’
50 x Pull ups
400m Run
21 x 95lb (65) Thrusters
800m Run
21 x 95lb (65) Thrusters
400m Run
50 x Pull ups
For time
WOD 22MAY09
‘Grace’
135lb (85) Power Clean and Jerk x 30
WOD 21MAY09
Warm up only day; Rest day; Practice day; WOD make up day. Have nice day.
No hours in the afternoon.
WOD 20MAY09
‘The Vixen’
400m Run
30 x Push ups
30 x Knees to Elbows
30 Squats
4 rounds for time
WOD 19MAY09
Row Intervals:
Tabata x 2
WOD 18MAY09
12 x Deadlift @ 205/115
400m Run
1 x Rope Climb
5 rounds for time
WOD 15MAY09
‘Elizabeth’
135lb (95) Squat Clean
Ring Dips
21-15-9
for time
WOD 14MAY09
Warm up only day; Rest day; Practice day;
WOD make up day. Have nice day.
No hours in the afternoon.
WOD 13MAY09
Jerk 95lb (65)
Burpee
30-20-10
for time
WOD 12MAY09
Row Intervals:
2000m
Rest precisely 3min between 2 rounds
WOD 11MAY09
95lb (65) Whip Snatch
Pull ups
10-9-8-7-6-5-4-3-2-1
for time
WOD 9MAY09
Front Squat x 2-2-2-2-2-2
then…
Snatch x work up to a max single.
WOD 8MAY09
‘Helen’
400m Run
21 x KB Swings 24, 16
12 Pull ups
3 rounds for time.
WOD 7MAY09
Warm up only day; Rest day; Practice day; WOD make up day. Have nice day.
No hours in the afternoon.
WOD 6MAY09
225lb (135) Deadlift
32kg (24) KB Swing
Push Ups
21-15-9 for time
WOD 5MAY09
‘7&7’
7 x KB Snatch 24, 16
7 x Pull ups
7 x Burpees
7 rounds for time
WOD 4MAY09
Row Intervals:
1000m/2 min rest
3 rounds
WOD 2MAY09
Deadlift x 1-1-1-1-1-1-1-1
WOD 1MAY09
95lb (65) Squat Snatch
Chest-to-bar Pull ups
21-15-9, for time
You must go through a full squat on the Snatches; Power Snatch followed by an OH Squat is fine, but will take longer to accomplish. You must touch your chest to the bar for pull ups to count. Your chest is located below your clavicle and above your abdomen.
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