WOD
Run 200M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 400M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 800M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 1 Mile
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 800M
10 Pull Ups
20 Push Ups
30 Sit Ups
Run 400M
10 Pull Ups,
20 Push Ups
30 Sit Ups
Run 200M
10 Pull Ups
20 Push Ups
30 Sit Ups
Post times to comments.
For Schedule Updates and Closings please text 40404 – follow sandydogcf.
October 03, 2012
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WOD
A.1 Squat Clean 3, 3, 3, 3, 3, 3, 3
A.2 Row 500M
Then 5 rounds:
10 Ring Dips*
10 Barbell Row #135 #95**
Run 400M
*Scale is bench dips 2:1
**Barbell must touch floor with each rep. Don’t jerk your body.
Post loads and times to comments.
WOD
5 Rounds
Row 500M
15 Reps Bench Press #135/#55
Post times to comments.
WOD
A.1 12 Rounds Back Squat 3 Reps @ 65% every :45.
A.2 12 Minute AMRAP
20 KB Swings
20 Burpees
20 Ab Mat Sit Ups
Post loads and rounds to comments.
Starting tomorrow morning classes will be held at 5:30 am going forward.
September 30, 2012
Comments are off