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Archive for July, 2009
Max Effort/ Deadlift: 10-3-2-2-1-1
Rest 5 minutes:
MetCon/ 21-15-9
1. Pistols (1 leg squats)
2. Push Press (boys 115lbs, girls 75lbs)
1. 200 m run
2. 15 x kettlebell swing (boys 24lbs / girls 16lbs)
3. 15 x box jumps (20 inch)
As Many Rounds As Possible in 20 minutes.
1. 10 x kettlebells swings (boys 24lbs / girls 16kg)
2. 10 x push-ups
3. 10 x ring dips
As Many Rounds As Possible in 20 Minutes.
angie
1. 100 x pull-ups
2. 100 x push-ups
3. 100 x sit-ups
4. 100 x squats
for time.
1. 400m run
2. 21 x kettle bell swings (boys 24kg / girls 16kg)
3. 12 hand stand push-ups
3 rounds for time
DIANE
1. deadlift (boys 225lbs, girls 145lbs)
2. handstand push-ups
reps/rounds: 21 – 15 – 9
POST RESULTS TO WOD COMMENTS.
1. 10 x one-handed kettlebell overhead squat (boys 24kg, girls 16kg)
2. 10 x ring dips
10 rounds for time.
TABATA SOMETHING ELSE
1. pull-ups
2. push-ups
3. sit-ups
4. bottom to bottom squats
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pull-Up, Push-Up, Sit-Up and Squat with no rotation break between exercises. Score total reps.
POST RESULTS TO WOD COMMENTS