WOD 28 APR 11

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Sprint, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Glass, Choi, Bienek: 800 M club
Good job

Start reading the new TC 3.22-20

WOD 25 APR 11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball

Glass: 12:38
King: 12:59
Ski: 14:08
Laurente: 16:28
Lee: 18:30
Bell: 19:03
Hur: 23:10
Cha: 23:20
Bienick: 24:15
Winters: 29:40 (Completed two rounds/Nice motivation)

WOD 22 APR 11

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 V-ups
15 Wall ball shots, 20 pound ball

Post your rounds:
Glass: 7 Rds + clean + V ups (Rx)
King: 8 Rds (115 lbs)
Winters: 6 rds (115 lbs)
Lee: 6 rds (95 lbs)
Bell: 7 rds (50 lbs)
Bieniek: 6 rds + Clean + V ups + 10 wall ball (60 lbs)
Choi: 7 rds (50 lbs)
McGee: 8 rds (40 lb)
Franciski: 7 rds + clean + V ups (40lb)
Cha: 7 rds (40 lbs)
Hur: 7 rds (40lb)

APFT was cancelled due to the rain... Good luck next week.

WOD 21 APR 11

8A CofS PT
Team WODs

WOD #1
AMRAP in 5 min of:
100 M Run
Push-up
Air Squats
Post your team's total reps: Good Job Team 15 Push-ups: 265, Air Squat: 227.
T15-492, T14-440, T6-437, T16-437, T?-436, T18-427, T8-394, T20-392, T21-391, T13-385
T?-364, T2-355, T5-354, T11-354, T4-342, T7-340, T9-340, T3-322, T19-294, T1-268,
T12-260

WOD #2 "Filthy G35"
AMRAP in 2 min of: (Relay with your team member)
Step-up
Pull-up
Agility Run
Burpees
Knnes to elbows
Ring Dip
Overhead Squat
Ammo Can Carry(60lb)
Push Press (45lb)

Post your team's total. Outstanding score Team 15, Good Job again!...
T15-1466, T2-1355, T3-1254, T7-1243, T1-1232, T11-1227, T13-1206, T8-1135, T9-1128,
T6-1109, T18-1101, T19-1043, T14-1038, T5-1021, T12-848, T4-784, T?-706

Team 15's Score: Step-up: 54, Pull-ups: 54, Agility Run 550M, Burpees: 41, Leg Tug: 67, Ring Dip: 80, Y-Squat: 110, Ammo carry: 400 M, Overhead Press: 110.

WOD 20 APR 11

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Steve: max 115
Don: max 105

Brian: Shoulder press max 105

WOD 19 APR 11

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Prone Row

Post time to comments.

Glass: 24:14
King: 25:28
Laurente: 25:33
Funk: 26:30
Lee: 27:03
Franciski: 27:09
Choi: 27:49
Bannister: 28:33
Cha: 29:57
Hur: 30:14
Winters: 31:28

WOD 18 APR 11

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.