WOD'S ARCHIVE

  • Round 2…

    By Bill | In WOD | on July 17, 2009

    We’ve been here before. Go hard. 10 Rounds for time of: 10-Wallball (20 lb men, 14 lb women) 5-85kg Deadlift

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  • Mainsite archived fun…

    By Bill | In WOD | on July 16, 2009

    Five rounds for time of: Run 400 meters 75 pound Sumo deadlift high-pull, 21 reps 75 pound Thruster, 21 reps

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  • Back Squat

    By Bill | In WOD | on July 15, 2009

    07/16/09 Nothing Fancy today. Just good, hard work. For anyone interested by the way, it is my opinion that the back squat is the cornerstone of any good strength and conditioning program. Back Squat- 5,5,5,5,2

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  • Lynne

    By Bill | In WOD | on July 14, 2009

    07/15/09 “Lynne” Bodyweight bench press (e.g., same amount on bar as you weigh) pullups 5 rounds for max reps

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  • The Bear

    By Bill | In WOD | on July 13, 2009

    Tuesday 07/14/09 The Bear Complex 7 sets of the sequence: – Power Clean – Front Squat – Push Press – Back Squat – Push Press For 5 rounds Post loads Rules for the Bear complex -Can rest anywhere except ground -Clean starts at ground and goes to full hip extension -squats+presses can be combined into […]

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  • 07/12/09- Make Up Day

    By Bill | In WOD | on July 11, 2009

    Make up a WOD from this week or hit some skill work today.

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  • 07/11/09

    By Bill | In WOD | on July 10, 2009

    40-30-20-10 reps of: K2E Pushups 1.5 pood KB Swings For Time

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  • Turkish Get Up

    By Bill | In WOD | on July 9, 2009

    Friday- 07/10/09 50- 2 Pood Turkish Get Ups: For Time Then: Max meters in 1 minute on the rower

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  • “Nancy”

    By Bill | In WOD | on July 8, 2009

    Thursday- 07/09/09 “Nancy” 400 meter run Overhead squat 95 lbs x 15 5 rounds for time

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  • 07/08/09- GI Jane

    By Bill | In WOD | on July 7, 2009

    Wed. 07/08/09 “GI Jane” 100 Burpee Pullups For Time

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