Saturday, December 31, 2011
Last WOD of 2011!
Regular hours today. Closed tomorrow.
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, December 29, 2011
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
Wednesday, December 28, 2011
Strength
3×5 Weighted pull up
Conditioning
Tabata Interval – :20 / :10
8 Rounds – Row
8 Rounds – Sit ups
8 Rounds – KB swings (55#/35#)
8 Rounds – Parallette pass-through
Tuesday, December 27, 2011
Strength
5×3 Push press
Conditioning
10 Rounds for time of:
10 Deadlift (135#/95#)
10 Push ups
