WOD 2007-11-27

Written by Paul BeckwithPosted in WODsNovember 27, 2007Comments Off

WARM-UP

KB SWINGS 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
MED-BALL LUNGE X 10
PUSH-UP X 10
PULL-UP X 10 X 2
SIT-UP X 10
BACK EXT X 10

ROUNDS
OVERHEAD SQUATS (95POUNDS) X 15
KNEES TO ELBOWS X 25

WOD 2007-11-26

Written by Paul BeckwithPosted in WODsNovember 26, 2007Comments Off

WARM-UP

KB SWINGS 60 SEC
SAMSON STRETCH
SHOULDER STRETCH
OH MED-BALL LUNGE X10
PULL-UP X 10
PUSH-UP X 10 (X2)
SIT-UP X 10
BACK EXT X 10

1-15-9 REPS
POWER CLEAN 135 POUNDS
RING DIPS
(FOR TIME)

Written by Paul BeckwithPosted in WODsNovember 24, 2007Comments Off

Today we did “MINI MURPH”:

800 METER RUN
50 PULL-UP
100 PUSH UP
150 SQUATS
800 METER RUN

FOR TIME

It was 36 degrees this morning!

You guys are crazy!!

Written by Paul BeckwithPosted in WODsNovember 19, 2007Comments Off

Today we worked on deadlift instruction and powerclean instruction.

Thank you for giving us freedom!!