Thursday 24 March, 2011: Rest Day

Rest up for Friday's workout

Wednesday 23 March, 2011 WOD: Practice Day

Practice Snatch and Clean form

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)

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

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

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

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...

Tuesday 14 March, 2011 WOD: Monte San Valentin

Warm Up: 2 rounds of 15 pushups/15 air squats

1. 5 sets of 1 rep max power clean (3 'warm up' sets to find 1 rep max)

2. 5 Rounds for Time:
    a. 4 position power clean (hang clean at waist, hang clean from above knees, hang clean below knees, full clean)
    b. 5 Reps Push Press
    c. 5 Pull Ups

Post 1 Rep Max and Time to Comments

Monday 14 March, 2011 WOD: Kilimanjaro

1. 50 front squats, if weight is set down/racked then reps must start over

2. 5 Rounds (Do one rotation, rest until partner is done, or equal amount of time as it took to complete rotation) :
    a. 5 Sandbag Half Moons
    b. 5 Overhead Sandbag Lunges (5 reps each leg)
    c. 100m Sprint with sandbag

3. 3 minute hold each of (5 burpees anytime weight is dropped/racked):
    a. 250lb Barbell Hold (Hold barbell in up position of deadlift)
    b. 250lb Back Squat Hold (hold barbell in standing position on shoulders)

Sunday 13 March, 2011: Rest Day

Saturday 12 March, 2011 WOD: Mt. Blackburn

Warm Up: 5 Minutes Double Unders

1. 5, 5, 5, 5, 5 Weighted Pullups

2. 5, 5, 5, 5, 5 Barbell Bench Press

3 Rounds for Time:
   a. 10x Sandbag Half Moons
   b. 10x Mr. Spectacular (Courtesy of mtnathelete.com)

Friday 11 March, 2011 WOD: Mont Blanc

5 Rounds for Time:
5 Tire Flips with Rim (10 flips without rim)
20 Box Jumps on Tire
20 Push Ups, hands on tire

Post Time to Comments

Thursday 10 March, 2011 Rest Day

Wednesday 09 March, 2011 WOD: Gunnbjørnsfjeld

Warm Up: 3 sets of 8 reps clean and press, light weight


1. Deadlifts: 5 sets, 6-8 reps each at max weight

2. 3 Rounds for Time:
    a. 10 Burpees
    b. 5 Power Cleans @ 135lbs.
    c. 10 Bar Jumps

Post Weight and Time to Comments

Tuesday 08 March, 2011 WOD: Erebus

1. 5 sets Barbell Bench Press, 8 reps max weight

2. 10 reps each arm of 2 Hands Anyhow, max weight

3. 3 Rounds for time:
    a. 10 reps each arm of 1 arm barbell snatches
    b. 20 reps bar jumps

Post Weight and Time to comments

Monday 07 March, 2010 WOD: Rainier

4 Rounds for Time:
400 m sprint
15 reps x 28kg kettlebell swings
30 air squats

Post time to comments