Archive for: April 2008

10 rounds of:

D.L. x 10 @ BW

Box jump x 20 on 24inch box

Conditioning:

Do 20 mountain climbers then 5 burpees 3 times.

Do a total of 8 rounds

“Murphy”

For time:

Run x 1mile

Pull ups x 100

Push ups x 200

Squats x 300

Run x 1mile

Post time to comments.

“Cindy”

As many rounds in 20 min. of:

Pull ups x 5

Push ups x 10

Squats x 15

Post rounds to comments.

Conditioning:

3 rounds of:

Bike x 1 mile

Double unders x 50

For time: 

Bench Press x 20,19,18,17,16,15, down to 1

Pull ups x 1,2,3,4,5, up to 20

Load the bar and press 20 reps out, right after do 1 pull up.  Back under the bar for 19 reps, and then do 2 pull ups.  Work until you are at 1 bench press and 20 pull ups.

Post time to comments.

Conditioning:

400m x 5

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“Isabel”

30 reps for time of:

Snatch

Post time to comments.

Conditioning:

Row 5000m

In memory of my brother-in-law’s Mother, we will be doing her W.O.D. May she rest in peace. 

“Barbara”

5 rounds for time of:

Pull ups x 20

Push ups x 30

Sit  ups x 40

Squats x 50

Post time to comments.

Conditioning:

Bike 8 miles “off road”