Monday
16Feb2009
2/16/09
Skill - Pick two skills and practice them for 5 minutes each
Pistols
Back Levers
L-Sits
Turkish Get-ups
Complete as many rounds as you can in 20 minutes of:
10 Pull up
10 Dip
10 Overhead Squats, 95/65 pounds
;)
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Workout of the Day (WOD)
Monday, February 16, 2009 at 07:52AMSunday
15Feb2009
2/15/09
CFWU
then
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
;)
Saturday
14Feb2009
2/14/09
KB warm-up
10 two hand swings
10 one hand swings(each side)
5 Cleans (each side)
10 Goblet squats
5 Windmills
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
;)
Friday
13Feb2009
2/12/09
Skill: Pistols
then
"Michael"
Three rounds for time of:
Row 800 meters
50 Supermans
50 Sit-ups
Post time to comments.
;)
Wednesday
11Feb2009
2/12/09
Skill - Back Levers
Push Press
3-3-3-3-3-3-3
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;)