WOD

Midline !!

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Tuesday 02-09-10
WU
5 minutes of muscle up work
5 minutes of L-Sits
WOD
5 Dumbell Clean and Jerk ( 35lb )
5 reverse turning single-turns,5 double-unders,
5 reverse turning single-turns 5 double-unders,
15 Situps, or Bridging shoulder turns and touch.
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Press, Row, Squat

Monday 02-08-10

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Warm Up
5 rounds of 5 pushups, pullups, situps, squats
5 minutes of Sampson Stretch
WOD
Row 250 meters, 10 burpees
with 30 second rest between rounds
10 rounds
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Run Forest, Run,

Saturday 02-06-10

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WU
Sumo Deadlift High Pull
Pressing Snatch Balance
5 sets of 5, up the load each set.
PVC, BAR, 65, 75, 95

WOD:
4 x 1 mile run
Rest 5 min between reps



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Chelsea

Friday 02-05-10

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WU
Fast legs Joint Mobility
1/2 mile warm up
WOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
30 minutes on the min
for 30 min
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“Power Cleans Kettlebell” Heavy

Thursday 02-04-10

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WU
Broomstick the WOD
21,15,09 with the bar and 25 lb kettlebell or dumbell
jog 440 meters
WOD
21-15-9
155lb Power cleans
2 pood Kettlebell swings

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Rest

Wednesday 02-03-10

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Rest and remember the fun click here ...or MASH !!
If you missed the LULU Treat, heres the repeat. Do better than you did the last time !!
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Shoulder Press

Tuesday 02-02-10

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WU
L-Sits 5 minutes of work. Strict, Knees Tucked, 1 leg out, over and over. five second efforts.
WOD
Shoulder Press
3-3-3-3-3

Heres a nice piece from the guys at Fieldhouse. ( I like it, gonna adopt it )
Natural flow of the gym:
Every day, when you come into the gym there should be a natural flow, a pattern in which you will make the best use of your time and ensure you get the most out of every visit to the Field House Gym.
Click here for more


Time to

Monday 02-01-10

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click to enlarge

WU
10 knees to elbows
10 Ankles to the Bar
10 Overhead Squats with 95 /115
4 rounds
WOD
1 min box jumps (24")
rest 30 secs
1 min deadlifts (135#)
rest 30 secs
1 min row for meters
3 rounds
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