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Archive for June, 2009
CINDY
1. 5 x pull-ups
2. 10 x push-ups x 10
3. 15 x squats x 15
complete as many rounds as possible in 20 minutes.
BENCHMARK PROGRAM WOD
“Nancy”
1. 15 x overhead squat (boys 95lbs, girls 65lbs)
2. 400m run
5 rounds for time.
TABATA GONE BAD
1. wall ball (boys 20lbs, girls 12lbs)
2. sumo deadlift high-pull (boys 75lbs, girls 55lbs)
3. box jump (20 inch)
4. Push Press (boys 75lbs, girls 55lbs)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each exercise. Score every rep. Post results to WOD comments section.
1. power snatch (boys 95lbs, girls 65lbs)
2. dead hang pull-ups (chest to bar)
reps: 21 – 15 – 9
complete for time. post results to WOD comments section.
Team Workout:
each team carries their kettle bells 800m to the track. then:
1. 400m run
2. 25 push-ups
3. 25 squats
4. 25 kb swings
each team member must finish round. first team to have all members finish round will win round.
4 rounds total. losing team must do burpees.
1. 6 x deck squats
2. 12 x ring dips
3. 24 x weighted lunges (boys 25lbs per hand, girls 15 lbs per hand)
5 rounds for time. POST RESULTS TO WOD COMMENTS SECTION.
1. kettlebell clean & jerk (boys 24kg, girls 16kg)
2. push-ups
reps/rounds: 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1. post results to WOD comments section.
FRAN + Mile Run / Daniel
1. thrusters (boys 95lbs, girls 65lbs)
2. pull-ups
reps: 21-15-9 . Complete for time.
Post results to WOD comments section.
DEAD TURKEY
1. 4 turkish get-ups with kettlebell (boys 24lbs / girls 16lbs)
2. 10 deadlift (boys 225lbs / girls 135lbs)
3. 20 back extensions
complete 5 rounds for time. post results to WOD comments section.
1. 10 overhead squats (75# boys / #45 girls)
2. 10 hang power cleans (75# boys / #45 girls)
10 rounds for time. post results to WOD comments.
BENCHMARK PROGRAM WOD:
“NATE”
1. 2 muscle-ups
2. 4 handstand push-ups
3. 8 kettlebell swings (32kg)
Complete as many rounds as possible in 20 minutes. post results to WOD comments.
ANNIE
1. double unders
2. sit-ups
rounds/reps: 50 – 40 – 30 – 20 – 10
complete for time. post results to WOD comments section.
1. 10 snatch balance
2. 10 sumo deadlift high pull
weights: boys, 65# / girls, 35#
10 rounds for time. post results to WOD comments.
COPS & ROBBERS
1. 50 thrusters (65# boys / 45# girls)
2. 50 push-ups
3. 50 box jumps (20″)
4. 50 wall ball
athletes word in pairs. one athlete starts WOD and second athlete begins once the first has completed 25 reps of thrusters. last one to finish does 50 burpees after WOD.
EVA
1. 800m run
2. 30 kettlebell swings @32kg
3. 30 pull-ups
5 rounds for time. post results to comments.
Grace
Clean and Jerk, 30 reps
RX – 135#/95#
Push-Jerks
Push Jerk
1-1-1-1-1 reps
Angie
100 Pull Ups, 100 Push Ups,
100 Sit Ups, 100 Squats
Complete for time.