11-1-11
Burgener Warm up Practice one-armed snatch, 20 mins 21-18-15-12-9-6-3 of: Overhead Squat, 45 lb bar 5 rounds of: 10 Squat Snatch, 45 lb bar
10-31-11
“Jackie” For time: 1000m Row 50 Thrusters, 45 lbs 30 Pull Ups ATTN CF Virtus Athletes: Mondays will officially be “Leader Board” Day. This means that you have the opportunity to pick your own girls-named WOD from the whiteboard instead …
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10-28-11
Complete the following for time: Run 800 meters 50 Pull Ups 100 Push Ups 150 Squats Run 800 meters OR…NOT FOR TIME OF: Row 1K 3 sets of 15 reps with a moderate load Kettlebell Swing GHD Sit Up GHD …
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10-27-11
Tabata Drills Row Plank hold Push ups Superman hold Sit ups Rest 1 minute between exercises. http://en.wikipedia.org/wiki/High-intensity_interval_training#Tabata_Method A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed …
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10-26-11
Complete the following for time 3 rounds of: Run 400 meters 15 Overhead squats, 95/65 9 Handstand push ups
10-25-11
Complete As Many Rounds As Possible in 20 mins of: 5 Deadlifts, 225/135 10 Pull ups 15 Kettlebell swings, 53/35
10-21-11
Compete the following for time 1000 m Row 20 Thrusters, 75/45 20 Toes-to-Bars 40 Wall Balls, 20/14 40 Knees-to-elbows 80 Air Squats 80 Sit-up (abmat)s 1000 m Run
