STRICT CHINS, DEADLIFTS, RUNNING AND PUSH UPS

Nov 30, 2011 | W.O.D.

COACH ADAM VS “ISABEL”WOD times:5am12 pm530 pm630 pm7 pmWODStrict Chins3 x max reps (rest 90 to 120 seconds between attempts)then…Five rounds for time:Run 400 meters20 Deadlifts (155 / 105)20 Push ups10 Deadlift (155/ 105)10 push upspost times to...

PRESSES AND 400 METER WALKING LUNGES

Nov 29, 2011 | W.O.D.

WOD times:5am530 pm630 pm7 pmWODShoulder Press 3 x 3Push Press 3 x 3then…400 meter walking lungePost times and number of steps it took  to comments.

SQUATS AND POWER SNATCHES

Nov 28, 2011 | W.O.D.

WOD times:6am530 pm630 pm7 pmWODBack Squat 3 x 3Zercher Squat 3 x 3then…“Isabel”30 reps for timeSnatch  135/95 poundspost times to comments.

SNATCHES, RUNNING AND FRONT SQUATS

Nov 25, 2011 | W.O.D.

WOD times:930 amWODTake 10 minutes to find your Squat Snatch 1 rep maxthen…3 Rounds for time600m Run10 Front Squats 135/95 lbspost times to comments.

SHOULDER PRESSES, SPLIT JERKS AND BURPEES

Nov 23, 2011 | W.O.D.

5am530 pm630 pm7 pmWODTake ten minutes to find your 5 rep max on the Shoulder Pressthen…21-15-9Split jerk 135/95 pounds (No racks athlete must clean from the ground)Burpeespost times to comments.