WOD 05/23/13

Skill work: Goal setting

WOD:
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump (24/20")
25 Overhead squats (65/45 lbs)
25 L-pull-ups
50 Sit-ups

WOD 05/22/13

Hero WOD: 
"Michael"
3 rounds for time of:
Run 800 meters
50 Back extensions
50 Sit-ups

*In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in
Afghanistan on June 28, 2005.

WOD 05/21/13

WOD:
For time:
200 double unders

then...

Death by 10 m

*With a continuously running clock do one 10 m sprint the first minute, two sprints the second
minute, three sprints the third minute…… continuing as long as you are able. Once you cannot
complete the given number of sprints in that minute, your workout is complete. Your score is
the number of sprints completed in your last minute of work.

MWOD: Active hamstring stretch, 2 minutes
 then, barbell/lacrosse ball/FR to calf, 2 minutes each side,
 then, calf stretch 1 min each side

WOD 05/20/13

It's time, once again.  Fran is back!  Make sure you get into the gym today and get this benchmark WOD done, especially if this is your first time meeting her.  She'll be waiting...

WOD: 
“Fran”
For time:
21-15-9 of:
Thrusters (95/65 lbs)
 Pull ups

MWOD: Lacrosse ball to pecs, 2 min each side then,
Bank robber stretch on foam roller, 3 minutes then,
Foam roller or lacrosse ball to lat dorsi insertion, 2 min each

WOD 05/19/13

WOD: 3 rounds for time of:
 15 Sumo deadlift high pulls (95/65 lbs)
 30 double unders
 15 hanging power cleans (95/65 lbs)
 30 double unders