11/25/2010 and 11/26/2010 WOD "Diane"

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Warm up: Squats, Jumprope - 5 min.,

Skill: shoulder press, dealdlifts

WOD: Diane

Cool Down: Stretch

Mobility: Ball Roller


Athletes:

SMW: RX 4:45, 25 plus ad mat for handstand push up

SR: 6:02, used 45lbs deadlift, 25 pound press press repalced handstand push ups

Sam: (5)pull ups, (10)burpees 

Workouts designed for every level and age!

11/24/2010 WOD - MEET JACKIE

WEDNESDAY

Warm up: stretch, Jump rope- 5 minutes,front squat,push up, pull ups
Skill: Thruster
WOD:
"Jackie"

1000 meter row or (sub 800 meter run)
45 pound Thruster, 50 reps


30 pull-ups

Cool down:



Athletes:

TM: 12:07
SW: 11:57
SLW: 7:35 RX