Wednesday, July 15, 2009

AM WOD (Andrew)

Minimalist Strength Circuit
Deadlifts, 5 RM
Weighted Pullups, 5 RM
Weighted Dips, 5 RM

WOD
"Tabata Something Else"
Complete 8 tabata rounds of each:
Pushups
Pullups
Squats
Situps

Tuesday, July 14, 2009

WOD (Matt) PM

Coach Rutherford's WOD

M.E. Pull ups 3-3-3-1-1-1

Rest 5:00

10,9,8,7,6,5,4,3,2,1 reps of

db deadlift
db hang power clean
db supine bench

Select dumbbells in the 10 rm range for each move. Or 75% bw for deadlifts, 65% bw for db hang power cleans, or 55% bw for supine bench.

AM WOD (Andrew)

Warmup
AMRAP in 10 minutes of:
1 TGU per side
Bulgarian Pyramid

WOD
"Nate" (extended)
AMRAP in 30 minutes of:
2 Muscle-ups
4 HSPUs
8 KB American Swings, 1.5 pood/1 pood

Monday, July 13, 2009

WOD (Matt) PM


5 Rounds
1 Rope climb
15 Ring dips
15 Toes to bar
15 KB Wall ball substitutes

AM WOD (Andrew)

Warmup
1 mile Bodybag run

WOD
"Chelsea"
Each min. for 30 min.:
5 pullups
10 pushups
15 squats

Saturday, July 11, 2009

WOD (Jason)

Ten rounds:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Thursday, July 9, 2009

WOD (Matt) PM


M.E. Dumbell Snatch L/R
3-3-3-1-1-1

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up