Thursday 8.07.08
Thursday, August 7, 2008 at 04:15PM 5 Handstand Push Ups
10 Wall Ball Shots
15 Double Unders
10 Rounds for time
Wednesday 8.06.08
Wednesday, August 6, 2008 at 12:36AM Where's the Advil?
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
Post time to comments
Look familiar? We will be subbing unloaded barbells for dumbells. 3...2...1... GO!
MikeAlley and Katrina
katrina's first flappers, and mike's torn up hand:
and everyone else's:
Tuesday 8.05.08
Tuesday, August 5, 2008 at 02:18PM Where's the Beach?
Max reps bodyweight Chin ups (underhand grip from a dead hang- dead hang means straight arms!) to failure
Max reps ring push ups to failure
Max reps bodyweight rows on the rings to failure
Max reps 45# barbell curls to failure
3 rounds
Friday 8.01.08
Friday, August 1, 2008 at 10:56AM No free Saturday WOD this week!
"Ham Sandwich"
8 reps Romanian Deadlift
8 reps each leg reverse lunge w/ KB overhead in alternate hand
8 step ups on 20" box each leg w/KB overhead in alternate hand
8 single leg bridges each leg
8 back extensions
No rest between exercises. 3 rounds. 3 minutes rest between rounds