Dec 22nd, 2005

12/22/05 WOD

5 Rounds for time:

50 Squats
15 Ring dips

This is one of our favorite workouts, if for no other reason than my own selfish desire to improve my high-rep ring dip efforts.

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Comments: 2
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Dec 21st, 2005

12/21/05 WOD

5-10-15-20-25-30 Reps for time:

Deadlift
DB Thrusters
Pull-ups

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Comments: 1
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Dec 19th, 2005

12/19/05 WOD

“Fight Gone Bad”

1 minute at each of the following stations:

C2 Rower
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press

Do 3 to 5 rounds, taking 1 minute of rest in between rounds (performing all 5 exercises once through is 1 round).

Scoring is number of reps for each exercise, except for the rower, for which number of calories is the score.

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Comments: 1
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Dec 18th, 2005

12/18/05 WOD

4 Rounds for time:

Deadlift 185 lbs, 15 reps
21 Pull-ups
35-lb Dumbbell push press/push jerk, 21 reps

Performing push jerks is highly encouraged as the push press begins to fail.

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Comments: 1
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Dec 16th, 2005

12/17/05 WOD

A group of us is meeting at the Lake Merritt Cascade steps Saturday at 12:00 p.m. Come on by if you want to join us to do the following WOD.

40-30-20-10 Reps for time:

Burpees
Squats

The burpees are done at the top of the Cascade steps; the squats at the bottom of the steps.

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Comments: 1
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Dec 14th, 2005

12/16/05 WOD

Five rounds for time of:
Shoulder press, 5 reps
Push press, 10 reps
Push jerk, 15 reps

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No hips or legs in shoulder press, no jerking the push-press.

Comments: 2
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Dec 14th, 2005

12/15/05 WOD

“Peg Leg”

5 rounds for time:
1/4 mile (one lap around track)
50 air squats

Comments: 3
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Dec 14th, 2005

12/14/05 WOD

How many rounds in 30 minutes?

5 Pull-ups
10 Push-ups
15 Overhead squats
20 Sit-ups

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Comments: 1
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