Saturday 9/3/2011

WOD

7 ROUNDS FOR TIME AND LOAD:

200 METER RUN

1 DEADLIFT (HEAVIEST LOAD POSSIBLE, INCREASE OR DECREASE WEIGHT AS NEEDED)

REST UP TO 3 MINUTES BETWEEN INTERVALS

*RECORD TOTAL WEIGHT AND TIMES

GREAT ARTICLE ON PROGRAMMING 

Thursday 8/11/2011

WOD

Four sets of:

Weighted Pushups x 2-4 reps
Rest 90 seconds
Sled Pull (hand-over-hand)
Rest 90 seconds

and then.....

Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
200 Meter Run
10 Pushups

Get out and RUN

7/30/2011

**** Reminder that Elements Class starts Monday, Aug 1st-This is a requirement for group class participation****


WOD

2 Person Teams-AMRAP :20

100M Farmers Carry (80lbs each hand)

200M Run

Partner up with someone of close to equal strength. The Team is allowed to share the distance as needed on the farmer carry, but both teammates must complete the run each and every round.

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