WOD 22 JUL 11

Namsan Run


Bell, King, Reineke, Guzman, Myers

WOD 21 JUL 11

CofS PT link-up at the CFH 0550

WOD after PT

Weighted push-up 1-1-1-1-1-1-1 reps

Post your load:

WOD 20 JUL 11

Backsquat
3-3-3-2-2

HERO WOD
"Manion"
Seven Rounds for time of:
Run 400m
Air Squat, 29 rep

King: 21:40
Reineke: 22:28
Guzman:23:03
Soto: 23:57
Bell: 23:09
Ratliff: 23:44

WOD 19 JUL 11

Clean
1-1-1-1-1-1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

WOD 18 JUL 11

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD 12 JUL 11

The bear Complex WOD
7 sets of the sequence
power clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds, rest between rounds as needed
post load:
Glass:95lb
King:95
Bell:65
Reineke:65
Guzman:65
Soto:55
Choi:55


"PV 35"

WOD 11 JUL 11

Ten rounds for time of:

Run 200 M
145 pound Deadlift, 10 reps
15 Push-ups

Post your time:
Glass: 20:17 Rx
King: 22:11 Rx
Reineke: 23:41 Rx
Garris: 23:00 Rx
Guzman: 20:52
Bell: 22:25
Soto: 20:57 (13 rounds)

Finisher
5K Row
Steve: 20:XX
KIng: 23:47
Soto: 25:10