TY Stadium WOD - Nov 28, 2011

Skill:

Max ledge Pull up

10-10 pistols

WOD:

200m run

30 Push ups

200m run

30 Sit ups

200m

25 PU

200m

25 SU

200m

20PU

200m

20 SU

200m

15 PU

200m

15 SU

200m

10 PU

200m

10 SU

23:47 mins

Greenland WOD - Oct 17, 2011

Cash In:

1500m Row on C2

WOD:

4RFT:

7x TGU right @ 27lbs

7x front squats @ 63 lbs

7x TGU left @ 27lbs

7x dips BW

17++ mins.

Greenland WOD - Oct 12, 2011

WOD:

21-15-9

- One hand DB Snatch @ 27lbs (Right)

- One hand DB Snatch @ 27lbs (Left)

- DB Thrusters @ 2x27lbs

9:14mins

Cash out:

30 x DB DL @ 72lbs

Hotel Gym WOD Aug 4, 2011

CFWU

Cash in:

15L 1 arm snatches @ 40lbs

15R 1 arm snatches @ 40lbs

WOD:

100 sit ups

100 walking lunges

50 shoulders to over head @ 30/30lbs

Hotel Gym WOD Aug 3, 2011

Cash in:

2x 5R - 5L

Turkish get ups @ 25lb DB

WOD:

12 mins AMRAP

6x bottom release push ups
12x goblet squats @ 45 lbs
10x bench dips

7 rounds flat

LSP Deck WOD 7/25

Cash In: Jump Rope + KB work

WOD

40 -20-10-5 x KBS @ 1 pd

Farmer's walk @ 1pd

5-10-20-40 x push ups

Farmer's walk @ 1pd

Hotel Gym WOD

5 min easy run

3x

20sec samson, 10push, 10sit, 10squats

Cash In:

10 good mornings @ 50lbs

10 good mornings @ 70lbs

10 good mornings @ 70lbs

WOD:

6 rounds:

1x weighted pull up

14x skip jumps @ 40lbs

Mainsite WOD Tues 7/12/2011

5 min Run WU

3x

- 20s samson stretch each side

- 10x PU, squats, sit up

WOD scaled:

15-12-9-6-3

Lat pull downs

inclined push ups

Cash out:

Snatches on the 15 sec @ 60lbs - 4 mins

Snatches on the 30sec @ 80lbs - 3 mins

Mainsite WOD Monday 7/11/2011

Main site WOD scaled to available equipment

One-handed DB snatch on the minute - R on 30sec mark, L on 00s mark

11mins

35lbs - 40lbs - 45lbs

CF H20 - WOD 6/30/2011

Strength:
8x3 Deadlifts, for speed
7@185lbs + 1@195lbs

WOD:
"Positively Positive"
AMRAP 8
200m Deadlift Carry @95lbs
10 Power Cleans @98lbs
10 Lateral Bar Jumps

2 rounds