Day Off
Day Off!
« December 2007 | Main | February 2008 »
Day Off!
WOD:
Grace:
Clean and Jerk from the ground
Use 135lbs or 95lbs or scale to level
30 Reps
Post 30 rep time to comments
WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post results to comments
Rest
WOD:
Tabata Air Squats - 20 seconds on, rest 10 sec, repeat for 8 cycles
10 reps each leg bench step-ups
Bench Press = 12 reps (55% of max)
10 reps each leg bench step-ups
Bench Press = 7 reps (70% of max)
10 reps each leg bench step-ups
Bench Press = 5 reps (80% of max)
10 reps each leg bench step-ups
Bench Press = 3 reps (90% of max)
10 reps each leg bench step-ups
Bench Press = 5 reps (80% of max)
10 reps each leg bench step-ups
Bench Press = 7 reps (70% of max)
10 reps each leg bench step-ups
Bench Press = 12 reps (55% of max)
WOD:
DIps - 5 sets of 10, 5 sec rest between sets
95lbs Overhead Press - 21 reps
95 lbs Push Press - 15 reps
95 lbs Push Jerk - 9 reps
5 sec rest between reps
20 sec superman holds - 3 reps
WOD:
Row 5000 Meters
Post Time to Comments
Rest Day
GO CHARGERS!!!
WOD:
Run or Row 5000 Meters
Post results to comments