Tuesday

Tuesday July 27 2010 Skill/Strength: Wendler Lift WoD: AMRAP 10 Minutes 5 Pullups 5 Pistols each leg 5 Ring Dips Bonus: Max Duration L-Sit or tuck L-Sit on parallettes

Monday

Monday July 26 2010 Skill/Strength: POSE & running drills WoD: 5 rounds for time: Run 400 meters 30 box jumps (24/20) 30 Wall balls (20/14) 35 minute cut-off time: Scale appropriately to finish.

Saturday

Saturday July 24 2010 Wendler Lift Then: For Time: 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Double Unders Row 100m between each round.

Friday

Friday July 23 2010 Full Squat Clean 1-1-1-1-1 Then Triple Tabata. NOT alternating, complete 8 rounds of each exercise, score is lowest number of reps for each. 1 minute rest between exercises. Can be done out of order to share the GHD’s. Pullups Hip Extensions...

Thursday

Thursday July 22 2010 5 rounds for time 100 ft (50 each side) DB Overhead Walking Lunge (35/20) 15 SDHP (75/53) 9 Clapping Pushups