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