February 27th 2009



Overhead Squat 1-1-1-1

Front Squat 3-3-3-3

Back Squat 5-5-5-5

*Increase weight each set so that you are pushed to the limit on your final rep.

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February 26th 2009



Kettlebell swings @ 1 pood 10, 9,8,…3,2,1

5 Deadlifts @ 225lbs

Hang Power Cleans @ 115lbs 1,2,3,…8,9,10

*First set do 10 KB swings, 5 Deads, and 1 HPC. Second set do 9 KB swings 5 Deads, and 2 HPC’S….last set do 1 KB swing 5 Deads, and 10 HPC’s.

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February 24th 2009

Eat your veggies
Eat your veggies


5 Rounds for time:

15 Thrusters @ 65lbs

30 GHD Sit ups

15 Burpees

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February 23rd 2009

6a010536b10eff970b010536f5beeb970b-320wiRest Day

Squat Therapy optional. On a running clock do 1 bottom to bottom squat every 5 seconds for 5 minutes. Concentrate on proper form.

February 22nd 2009


Todays WOD


1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Break up the pull-ups, push-ups and squats into sets if needed, i.e. 10 pull-ups, 20 push-ups 30 squats x10. Start and finish with a 1 mile run. Wear a twenty pound vest or body armour if you can.

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