Ten Round Pound

Wednesday 3/10/10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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“Pucker Up”

Tuesday 3/9/10
Five rounds for time of:
5 muscle-ups (modify jumping MU)
5 hand stand push-ups (modify by doing negatives)
10 dumbbell overhead squats 45#/25# (modify as necessary)

Advanced W.O.D.
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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“Helen”

Monday 3/8/10

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

This workout can be scaled with Rowing, lighter KB weight and using a band for the pull-ups.

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Deck of Cards

Saturday 3/6/10

Spades = Squats
Hearts = Lunges
Clubs = Sit ups
Diamonds = push ups
A = 15
K = 13
Q = 12
Joker= 13 burpee’s

Advanced W.O.D.

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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“Drop Dead”

Friday 3/5/10

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Clean Run!

Thursday 3/4/10

2 rounds for time of:
Run 800M
21 pull-ups
15 kettlebell swings (2 pood)
9 clean (135#)

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Holy Shoulders!

Wednesday 3/3/10

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Power Run!

Tuesday 3/2/10

8 rounds of:
Run 400 meters
Rest 90 seconds

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“War Frank”

Monday 3/1/10

Three rounds for time of:
25 ring dips
50 squats
100 Russian twists

Advanced W.O.D.
“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

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Saturday Smash!!

Saturday 2/27/10

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

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