5.31.09

REST DAY

Everyone did an outstanding  job with the Team WOD yesterday! I know I had a bunch of fun watching all the adults and kids running all over the place.  Enjoy the rest day.

PIC_0647

TEAM WOD 5.30.09

Saturday’s Team WOD

“THE DUEL”

Total Reps Wins!

Air Squats
Pull-ups
Med Ball Slams
Push-ups

TEAMS OF 3 ATHLETES
Athlete 1 starts in CFIN box and runs med ball to gravel pit/rest station
Athlete 2, waiting at gravel pit, runs med ball back to box
Athlete 3 starts first exercise (air squats) when Athlete 1 starts med ball run and continues working until Athlete 2 returns to the CFIN box
Rotation continues for 5 minutes
After the 5 minutes are completed, total reps are recorded and teams move to the next exercise

*RULES
1) This is a 5 minute running clock per exercise for a total workout time of 20 minutes so…KEEP ROTATING!
2) Athletes are limited to a max of 50 reps while the other 2 athletes complete the med ball run.  If the athlete hits 50 reps they must stop and wait for the med ball run to finish before rotating.

PIC_0651

WOD 5.29.09 Friday

for time:

200 m run
21 kettlebell swings 53#/35#
15 overhead squats 95#/65#

400 m run
21 kettlebell swings
15 overhead squats

800 m run
21 kettlebell swings
15 overhead squats

post time to comments

PIC_0627 

WOD 5.28.09

“Lynne”

5 rounds for max reps of:

bodyweight bench press
pull-ups

*rest 4 min between rounds

Ab work: 50 bicycles

post reps per round to comments

PIC_0544