Warm Up
500m row
400m run
Strength WOD
Deadlift
1x1x1x1x1x1x1
WOD
AMRAP in 30 minutes
15 thrusters 95lb
15 ghd sit ups
run 200m
Workout of the day
Posted in Uncategorized on March 14, 2011 by cerci190Warm Up
1000m row
Strength WOD
Sumo Deadlift
3x3x3x3x3
WOD
10 rds
10 hang clean 135lb
10 burpees
Workout of the day
Posted in Uncategorized on March 11, 2011 by cerci190Warm Up
Athletes Choice
Strength WOD
Thrusters
1x1x1x1x1x1
WOD
5 rounds
20kb swing 50lb
30 push ups
40 back extension
25 double unders
Workout of the day
Posted in Uncategorized on March 10, 2011 by cerci190Warm Up
Runn 400m
25 Double Unders
250m row
Strength WOD
Power Clean
3x3x3x3x3
WOD
21,18,15,12,9,6,3
SDLHP 115lb
Front Squat 115lb
Push Jerk 115lb
Run 200m on odd rounds
Workout of the day
Posted in Uncategorized on March 9, 2011 by cerci190Warm Up
100 Double Unders
Strength WOD
Back Squat
3x3x3x3x3
WOD
21-15-9
135lb squat clean
pull ups
run 400m after each round
Workout of the day
Posted in Uncategorized on March 8, 2011 by cerci190Warm Up
500m row
400m run
Strength Wod
Split Jerk
1x1x1x1x1x1
WOD
AMRAP in 20 minutes
9 Deadlift 225lb
15 Box Jump 24″
21 Back Extension
Workout of the day
Posted in Uncategorized on March 2, 2011 by cerci190Warm Up
100 Double Unders
Strength WOD
OH Squat
5x5x3x3x1x1
WOD
4 rounds for time
run 400m
50 air squats
