WOD 15 MAR 11

7 Rounds of:

5 Shoulder Press
5 Push Press
5 Push Jerk

Post your weight:

Don: 65-85-95-95-85-65-65
Key: 45-45-45-45-45-45-45
Denis: 45-55-55-45

G35 WOD
AMRAP in 20 Min
15 Push-ups
20 Sit-ups
80 Yard Run

WOD 11 MAR 10

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Don: 10min + 7

Welcome back from KR11 exercise. We'll take the Monday off and start back on Tuesday.

WOD 06 MAR 11

SGM Special For Time:

Round 1:
1. Shuttle run: 20M, 40M, 60M
2. 30 Burpee.
3. 10 pullups.
4. 50 incline pushups. Feet elevated on a 3.5 foot surface.
5. 50 Rower situps.
Round 2:
1. Shuttle run: 20,40,60
2. 25 Burpee.
3. 10 pullups.
4. 40 incline pushups. Feet elevated on a 3.5 foot surface.
5. 40 Rower situps. (
Round 3:
1. Shuttle run: 20,40,60
2. 20 Burpee
3. 10 pullups.
4. 30 incline pushups. Feet elevated on a 3.5 foot surface.
5. 30 Rower situps. (See new PRT standard).

Round 4:
1. Shuttle run: 20, 40,60
2. 15 Burpies.
3. 10 pullups.
4. 20 incline pushups. Feet elevated on a 3.5 foot surface.
5. 20 Rower situps.

Round 5:
1. Shuttle run: 20,40,60
2. 10 Burpies.
3. 10 pullups.
4. 10 incline pushups. Feet elevated on a 3.5 foot surface.
5. 10 Rower situps.

Round 6: Shuttle run: 20,40,60

Post your time:
Don: 34:32

WOD 05 MAR 11

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Post your time:
Don: 22:03 (135lb X 1, 115 X 4)

WOD 04 MAR 11

Cindy
AMRAP in 20 minutes

5 Pull-ups
10 Push-ups
15 Air Squats

Post your rounds

Franciski: 16 rounds

WOD 03 MAR 11

50 BURPEES for time:

Don: 3:00
Kim SM:3:20
Glass: 3:35
Hur: 3:54
Franciski: 3:55

Don't forget to drink water during KR11.

WOD 02 MAR 11

Tabata Squat:
20 second and 10 second rest for 8 rounds

Franciski: 11
Don: 15
Kim: 12

"Fran"

Glass: 7:45