2/19/10 WOD

  Will getting some air time on the clapping pushups Burpee “warm up” Spend 15 min to build to a 1RM Power Clean 5 Rounds:60 sec on 60 sec off10 unbroken Touch and Go Power Cleans  go as heavy as you can to accomplish 10 unbroken in the 60 sec time limit...

2/18/10 WOD

Jack showing great full extension on the Rower Windmill Progression 4 Rounds with a Running Clock – Score Total Points60 sec Row for meters60 sec Clapping Pushup60 sec Swings 53/3560 sec Rest  3 Rounds NOT for time15 unbroken Back Extensions15 unbroken AbMat...

2/17/10 WOD

Midwest Sectional WOD#1 “Air Force” 20 min Cap 20 Thruster20 SDLHP20 Push Jerk20 OH Squat20 Front Squat 4 Burpees on the minute every minute (starts with 4 burpees)  95/65Devin – 7:47Andy P – 9:53Kevin T – 11:28Ricky – 11:52Tom C...

2/16/10 WOD

Sumo Deadlift – take no more than 15 min to build to a heavy triple 5 Rounds NOT for time:1 x Strict Press (start with 90% of max)3 x Push Press5 x Push Jerk Bar cannot be re racked during set (all 3 presses equal 1 set) In between Pressing Sequence complete 21...

2/15/10 WOD

5 Alternating Rounds of:5 Rep Max OH Squat5 x Max Reps – L pullup or strict pullup or kipping pullup 4 Alternating Rounds NOT for time:8 Split squats (R+L) 35lb/20lb15 GHD situps or 15 KTE 8 x Hill Sprints against a teammate 5 Rep Max OH Squat:Andy P –...