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