Saturday 20090620

Rest day.

Friday WOD 20090619

Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Complete as many... Continue Reading →

Thursday WOD 20090618

For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Use 20 pound medicine ball launched to a target ten feet above the ground. CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 20 Wall-ball... Continue Reading →

Wednesday WOD 20090617

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Burgener Warm-up and Skill Transfer Exercise  x 10  Do this with a pvc pipe or broomstick to practice form. You will notice that the final movement is the... Continue Reading →

Monday WOD 20090615

Run 5 K  CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Run/Walk 1 mile. Post time to comments.

Sunday WOD 20090614

“Nasty Girls“ 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) 3 Rounds for time of: 15 Squats 7 Jumping Pull-ups/Standing Pulls 7 Bench Dips 10... Continue Reading →

Saturday WOD 20090613

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups CFOZ version Two minutes of cardio (your... Continue Reading →

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