WOD 04.30.10 Friday

There is a 10 am Team WOD tomorrow!  Bring a friend and introduce them to World-Class Fitness.

8 x 3 Front Squats @ 70% 1 Rep Max
– rest 60 sec between rounds

rest 5 min

For time
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings, 53#/35#
60 Sit-ups
70 Med ball cleans, 20#/14#

post loads from front squats and metcon time to comments


WOD 04.29.10 Thursday


*Check the comments section for the Gym WOD and standards

WOD 04.28.10 Wednesday

Skill Work: Double and Triple Unders, Skin-the-cat, Front and Back levers

2-2-1-1-1 Bench Press

core work: 50 hip extensions, “tabata abmat sit-ups” – 20 sec on followed by 10 sec off

post loads to comments

WOD 04.27.10 Tuesday

2-2-1-1-1 Overhead Squat

rest 5 min

Complete as many rounds as possible in 12 min of:
5 Burpees
10 Wall ball shots 20#,14# (10 ft target)
15 Jumping pull-ups

post loads from overhead squats and rounds completed from metcon  to commnets