Until further notice, Sunday's Hooverball WOD's are canceled. We will now be meeting at the box instead at the same time (8:30AM) for the prescribed WOD.
If you have any questions or concerns, please contact Coach Ryan.
September 03, 2010
Friday
"Helen"
Three rounds for time of:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
September 02, 2010
September 01, 2010
Wednesday
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments
August 31, 2010
Tuesday
Rest day
August 30, 2010
Monday
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Post time to comments
August 29, 2010
Sunday
Team WOD
August 28, 2010
Saturday
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time to comments
August 27, 2010
Friday
August 26, 2010
Thursday
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments
Compare to 091216
August 25, 2010
Wednesday
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
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