REALITY CHECK

Tuesday 1 June 2010

STRENGTH: thruster 5-5-5-5-5. Post loads to comments.

WORK CAPACITY: 10-9-8-7-6-5-4-3-2-1
Rep rounds for time of power clean(75 percent bwt) and pullups. Post time to comments. Post time and load used to comments.

MET-CON: 2k row for time. Post time to comments.

How do you like the new format? Let us know on comments.

Memorial Day, Monday 31 May 2010

Rest Day

Sunday 30 May 2010

SKILL: practice 16 shoulder rolls(8/side)

WORK CAPACITY: 400m walking lunge for time. Post time and # of steps to comments.

Saturday 29 May 2010

STRENGTH: shoulder press 5-5-5-5-5. Post loads to comments.

WORK CAPACITY: 21-15-9 rep rounds for time of kb swing(55/35#) and box jumps(24"/20"). post time to comments.

MET-CON: 4 - 800m runs. Post time for each run to comments.

Friday 28 May 2010

WORK CAPACITY: "Death by Burpee"
150 burpees for time. Post time to comments.

MAINTENANCE: 50 abmat situps, 50 back extensions, 50 pullups.

Thursday 26 May 2010

Rest Day

Wednesday 26 May 2010

SKILL: 30 burpee box-jumps

WORK CAPACITY: 30 muscle-ups for time(sub 120 pull-ups/120 dips if you can not do the muscle ups). Post time to comments.

CORE: 50 situps/50 back extemsions

Tuesday 25 May 2010

STRENGTH: back squat 5-5-5-5-5. Post loads to comments.

WORK CAPACITY: "Brandon"
75 power-cleans for time(95/65)
Post time to comments.

Monday 24 May 2010

WOD: "Cindy" Complete as many rounds as you can in 20 min of:
5 pullups
10 pushups
15 airsquats
Post rounds completed to comments.

Sunday 23 May 2010

Rest Day