The real Sunday WOD

SWOD: Strict Press 5-5-5 Push Press 3-3-3 WOD: For time: Run 400 meters 30 Pull-ups 21 Handstand push-ups Run 800 meters 21 Handstand push-ups 30 Pull-ups Run 400 meters Post time to comments.

Sunday September 25, 2011

Warm Up: Dodgeball** WOD: 100 Bicep Curls 100 Lateral Raises 100 Miles on the Eliptical 100 Shake Weight 100 Ab Lounge ***Take a deep breath, reel yourself back in and see the whiteboard for the WOD! And next time don’t leave us hangin’ for a Football game...

Saturday September 24,2011

Warm Up: Dodge Ball** WOD: You have 1 hour:  “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and...

Friday September 23, 2011

Warm up: 50m high knees, 50m sprint, 50m butt kicks, 50m sprint,50m frankenstein, 50m sprint WOD: “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45...

Thursday September 22, 2011

Warm Up: 10 skin the cats, 10 wall walks, 10 HSKU, 10m bear crawl x2 SWOD: (skill) 30 muscle ups for time **sub 4 SUPINE ring rows and 4 dips for each muscle up or 2 muscleup transitions for each muscleup. WOD: 7 rounds for time of: 45-pound barbell snatch, 4 reps...