Tuesday 090630

'Annie'

For time:

50-40-30-20-10 rep rounds of

Double Unders

Sit-ups

Wednesday 090624

5 rounds (no time component) of:
Max rep pull-ups
Max rep 3/4 bodyweight bench press

Tuesday 090623

For time:

400m Walking Lunges

Every 100m, do 20 Burpees

Post times to comments.

Monday 090622

10 rounds for time of:
10 Pull-ups
10 Burpees

Post time to comments

Friday 090619

As many rounds as possible in 20 minutes of:

Handstand push-ups (or appropriate progressions), 5 reps

Bench press, 135#, 10 reps

Push press, 75#, 15 reps

Chair/Bench Dips, 20 reps

Post rounds completed to comments.

Thursday 090618

Sorry for not posting yesterday. I wasn't able to get on the site.

Here's today's WOD:

For time:
40 Burpees
40 Pull-ups
20 Burpees
20 Pull-ups
10 Burpees
10 Pull-ups

Post times to comments.

Tuesday 090616

'Death by Pull-ups'

Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute...etc., continuing until you are unable to complete a round in the alloted time.

Post number of minutes completed to comments.

Monday 090615

For time:

20 Burpees

40 Push-ups

60 Sit-ups

80 Squats

100 Jumping Jacks

80 Squats

60 Sit-ups

40 Push-ups

20 Burpees

Post time to comments.

 

Friday 090612

Five rounds for time of:

50 lunges

10 Handstand Push-ups (or appropriate progressions)

Post times to comments.

Thursday 090611

As many rounds as possible in 20 minnutes of:
15 Burpees
12 Dips
21 Sit-ups

Wednesday 090610

Four rounds, each for time of:

Run 800m

Post individual round times to comments.

Tuesday 090609

For time:

50-40-30-20-10 rep rounds of

Double Unders

Sit-ups

If you can't do double unders, do tuck jumps.

Monday 090608

Rest day.

Thursday 090604

As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Wednesday 090603

For time:

20-18-16-14-12-10-8-6-4-2 rep rounds of:

Burpees

Run 200m in between rounds.

Post times to comments.

Tuesday 090602

21-15-9 rep rounds of:

Pull-ups

Handstand Push-ups

*use appropriate progressions for HSPUs if you can't do them (i.e. decline push-ups, trying to walk up the wall as high as you can)