WOD Wednesday 5/20/09
WARMUP 3 rounds of: Row 500 meters Samson Stretch WORKOUT Deadlift 5-5-5 Then… AMRAP in 12 minutes of: 15 Box Jump, 24″ 15 Burpees
WOD Tuesday 5/19/09
WARMUP FOR TIME: 3 rounds of: 25 Double Unders 25 Hip Extensions 25 GHD Sit-ups Samson Stretch (Scale warmup as needed) WORKOUT FOR TIME: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips
WOD Monday 5/18/09
Complete the following: Push Press 5-5-5 Then… 5 rounds for time of: 20 Squats 20 Pushups “A race is not well-run unless you’ve crossed the finish line knowing that you couldn’t have keep going for one more step. If you could have, then you didn’t give it everything you had”. (Jackie Duggall)
WOD Sunday 5/17/09
Open Gym/Rest Day/Skill Development Lt with a muscle-up.
WOD Saturday 5/16/09
Five rounds for time of: 155lb Hang Squat Clean, 9reps 15′ legless rope climb, 3ascents ***Don’t Fall!!!***