TONIGHT, FRIDAY 9.30.11
SATURDAY WOD:
“FILTHY FIFTY”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Have you seen Varsity?
DO YOU HAVE WHAT IT TAKES TO COMPLETE 3+ MILES OF MUD & CRAZY OBSTACLES?
DO YOU EAT LARGE PIECES OF MEAT WITH YOUR BARE HANDS?
DO YOU LOVE TO DRINK BEER OUT OF A LARGE STIN?
DO YOU WANT SWEAT TIGERS BLOOD?
DO YOU LIVE FOR A CHALLENGE?
IS YOUR FIRST AND LAST NAME VARSITY?
WESITE:
http://warriordash.com/register2012_oregon.php
LOCATION:
Horning’s Hidout
21277 NW Brunswick Canyon Rd.
North Plains, OR 97133
FRIDAY WOD:
SNATCH TECHNIQUE
21-15-9
Power Snatch
Burpee
PHIL AND GIANCARLO PUSHING THEIR 500M ROW
KIM AKA “DAD” AKA KIM KONG: ROCKING HIS 20 CALORIE ROW
HENRY 2.0 AKA RACHEL CRUSHING HER 20 CALORIE ROW
COACH T ALWAYS MAKING US LAUGH WHEN IT HURTS SO GOOD.
THURSDAY WOD:
DEADLIFT 10×2
Then…
3x AMRAP 3 Minutes,
9 Thruster 95/65
9 Pull Up
{Rest one minute btw rounds}
WEDNESDAY WOD: 9.28.11
GYMNASTICS DAY:
3x 1 Minute each station,
Handstand Walk/Push Up
Pull Up/Toes2Bar
Candle Sticks/Squat Roll Up
PLANK WALK
TUESDAY WOD: 9.27.11
BACK SQUAT
7×2
1×20
Then…
3 Rounds,
Row 500M
Run 400M
50 Double Under
***SCHEDULE CHANGE***
Adding a noon class Monday thru Friday.
MONDAY WOD: 9.26.11
5×1 Thruster
Then..
“THE WOD”
5 Rounds for time,
5 Curtis P
5 Muscle Up
