Thursday, March 24, 2011
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Tuesday 22 March, 2011 WOD: Kongur Shan
Warmup: 3 sets squat warmups
1. 3 sets of 3 reps back squats
2. 3 sets 10 reps front squats
3. 5 reps each arm 2 hand anyhows max weight
4. 90 seconds total of handstand (time stops everytime you drop)
1. 3 sets of 3 reps back squats
2. 3 sets 10 reps front squats
3. 5 reps each arm 2 hand anyhows max weight
4. 90 seconds total of handstand (time stops everytime you drop)
Monday, March 21, 2011
Monday 21 March, 2011 WOD: K2
5 Rounds for time:
1. 5x Tire Flips
2. 100m sandbag run with two 40 lb sandbags
3. 200m sprint
4. 100 sandbag run with two 40lb sandbags
5. 5 burpee box jumps on tire
Post Times to Comments
1. 5x Tire Flips
2. 100m sandbag run with two 40 lb sandbags
3. 200m sprint
4. 100 sandbag run with two 40lb sandbags
5. 5 burpee box jumps on tire
Post Times to Comments
Saturday, March 19, 2011
Saturday 19 March, 2011 WOD: MT Marcy
1. Find one rep max clean and jerk
2. 10x reps 2 hands anyhow, max weight
3. 50 box jumps
2. 10x reps 2 hands anyhow, max weight
3. 50 box jumps
Friday 18 March, 2010 WOD: Hood
1. Deadlifts Max Weight: 8, 8, 6, 6, 6 reps
2. 3 Rounds for time
a. 10 burpees
b. 10 front squats
c. 5 pullups
3. After 3 Rounds complete, row 1000m for time
Post total time of 2 and 3 to comments
2. 3 Rounds for time
a. 10 burpees
b. 10 front squats
c. 5 pullups
3. After 3 Rounds complete, row 1000m for time
Post total time of 2 and 3 to comments
Wednesday, March 16, 2011
Wednesday 16 March, 2011 WOD: Beach Body
Your choice of any six exercises for Chest, Triceps, and Biceps.
Even Mountain Men have women that like big arms...
Even Mountain Men have women that like big arms...
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