Monthly Archives: September 2010
Thursday, September 30, 2010
A. 3 Rounds for time(s):
B. 3 Rounds for time:
20 GHD sit-ups
C. 3 Rounds for time:
42 Walking Lunges
Coach’s notes: Guys use 95# and gals 65# for SDLHP. Perform in any order and rest as needed between sets. Post results for all three sets to comments.
Wednesday, September 29, 2010
A1. OHS – 2 reps X 6 sets @ 3111, rest 90s
A2. Broad Jumps – 5 reps X 6 sets, rest 90s
B1. Wallballs – 25 unbroken X 4 sets, rest 60s
B2. Back Extensions – 35 unbroken X 4 sets, rest 60s
Coach’s notes: Post loads for A1, track your distance each time for the 5 broad jumps in A2, weight used for wallballs in B1 and sets for B2 to comments.
Monday, September 27, 2010
Audra and daughter Julia wodding together
10-1 HSPU’s Alternating with
1-10 Chest to Bar Pull-ups
Coach’s notes: Start with 10 HSPU`s, then do 1 C to B pull-up, then 9 HSPU`s, followed by 2 C to B pull-ups, etc, until you reach 1 HSPU followed by 10 C to B pull-ups. These movements do not have to be performed in unbroken sets. Post time to complete to comments.
Saturday, September 25, 2010
A. Snatch Pull – 4 reps x 6 sets, rest 2-3 minutes
B. Power Snatch – 2 reps x 7 sets, rest 2-3 minutes
Coach’s notes: For the snatch pull, use straps if you have them. Start from the floor and go through the first and second pulls finishing with a violent shrug and rise to the toes. Try to finish as vertical as possible and do not bend the arms. If the speed becomes slow the load is too heavy. Post all loads for all sets in A and B to comments.
Friday, September 24, 2010
90 Back Extensions
40 Box Jumps
30 Wall Balls
Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.
Compare to February 15, 2010
Thursday, September 23, 2010
5 rounds for time(s):
1 Rope Climb
10 DB Push Press
20 Ball Slams
Coach’s notes: Guys use 45 lbs per hand, gals 30 lbs for push press and 20 lbs and 14 lbs respectively for ball slams. Post time for each round and total working time to comments.
Wednesday, September 22, 2010
A. 3 Rounds for time:
25 DB Deadlift
B. 10-1 Knees to Elbows Ladder for time:
C. Highest Load achieved in 5 minutes:
10 Reps Alternating DB Snatch
Coach’s notes: Guys use 45#/hand and gals 30#/hand for DB Deadlift in A. For DB snatch you must achieve all 10 reps continuously, alternating each rep, and catching all in a full squat. Perform sets in any order and rest as needed between with a 30 minute total time limit. Post results for all sets and order chosen.
Tuesday, September 21, 2010
As many rounds in 20 minutes:
10 Med Ball Cleans
15 KB Swings
Coach’s notes: Guys use 20# for cleans, gals 14# and 1.5 pood and 1.0 pood respectively for KB swings. Post rounds completed to comments.