WOD 10APR12

Clean and Jerk 1-1-1-1-1-1-1 reps

Post your loads.

King: 135-145-155-165(f)-160-160-135
CSM: 95-115-135-135-135-135-135

WOD 09APR12

RUN

5K



Post your time:

CSM: 25 Minutes

WOD 07-08APR12

REST

WOD 06APR12

For time:
Run 800 M (Around CFH)
10 rounds of the couplet:
Knees to elbows, 10 reps aka leg tuck
Hug-a-twinky, 10 reps
Run 800 M (Around CFH)

Post time to comments.



Hug a Twinky - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (Use black form boxes in the Gym)

WOD 04APR12

Five rounds for time of:
45 pound barbell Overhead Front lunges, 15 reps
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.
CSM: 14:55
COL W: 17:50
LTC M.R: 16:05
LTC C.S: 16:04
MAJ S.E: 18:30
MAJ S.A: 19:05
MAJ K.D: 19:08
MAJ M.N: 19:51
MAJ S.S: 25:30
MAJ Q.R:
Henry: 22:32


COL H: 14:00 10reps each

Welcome Sam and COL H

WOD 03APR12

Time Of:

25 M Swim
50 Squats
25 M Swim
50 Push-ups
25 M Swim
50 Rowers
25 M Swim
50 Dips
25 M Swim
50 Squats

Meet at 0600 indoor pool #3.

WOD 02APR12

Thruster
3-3-3-3-3-3-3

Post your loads:
Schober: 195 Max
CSM: 135 lbs
Watson: 135 lbs
King: 135 lbs