REALITY CHECK

Monday 1 March 2010

SKILL:

50 knees to elbows

WOD:

"Helen"

3 rounds for time of:

run 400m (1/4mi)

21 kb swings(55#/35#)

12 pullups

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Sunday 28 February 2010

Rest day

Saturday 27 February 2010

SKILL:

Turkish get-up (20/side)

weight is not important as technique, this is for practice

WOD:

"Nancy"

5 rounds for time of:

run 400m(1/4mi)

15 Overhead squat(95#/65#)

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Friday 26 February 2010

STRENGTH:

shoulder press 5-5-5-5-5

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WOD:

100 box jumps(20"/16")

100 pullups

100 dips

100 GHD situps

100 kb swings(35#/20#)

100 steps walking lunge

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Thursday 25 February 2010

WOD:

 
"Andrew"

in celebration of his 12th birthday

5 rounds for time of:

5 squat cleans(135#/85#)

10 box jumps(24"/20")

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MET-CON:

run 1 mile for time

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Wednesday 24 February 2010

Rest Day

Tuesday 23 February 2010

**DUE TO THE INTENSITY OF THIS WOD, THERE WILL BE NO SKILL/STRENGTH PHASE FOR TODAY'S WORKOUT**

"LINDA"

10-9-8-7-6-5-4-3-2-1 rep rounds for time of

deadlift(1 1/2 bwt)

bench press(bwt)

clean(2/3 bwt)

set up 3 bars and storm through for time and post to comments

bwt is our abbreviation for bodyweight

Monday 22 February 2010

SKILL:

"L" holds 3 sets of :20

WOD:

21-15-9 rep rounds for time of:

kb swing(65#/40#)

box jumps(24"/20")

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Sunday 21 February 2010

STRENGTH:

front squat 1-1-1-1-1-1-1

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WOD:

"Death by Burpee"

150 burpees for time

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Saturday 20 February 2010

Rest Day

Stefanie in action during Friday's karate tournament. She took 2nd in forms and 1st in fighting.