07
Jan
10

thursday 100107

WOD
for time: run 5k

05
Jan
10

tuesday 100105

warm-up and…

dumbbell press 5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs

followed by…
WOD
3 rounds for time:
400 meter run
30 pushups

24
Dec
09

thursday 091224

Meet up at the Austin High track at 8:00AM.

WOD
with a continuously running complete:
1 parallel bar dip the first minute
2 bar dips the second minute
3 bar dips the third minute
4 bar dips the fourth minute…
continue until failure

*only unbroken sets of dips count

22
Dec
09

tuesday 091222

Meet at the AHS track at 6:30AM.

WOD: thanks to coach Jen Cardella
200 meter run
30 burpees
20 pushups
10 squats

17
Dec
09

thursday 091217

Make sure to warm-up well!
Then,

dumbbell press
5 sets x 5 reps
women:25 lbs DBs
men: 45lbs DBs

followed by…
WOD
3 rounds for time:
400 meter run
30 pushups

15
Dec
09

tuesday 091215

Meet at 6:30AM, at the east end of the AHS track, near the pullup bars.

WOD
for time:
30 dumbbell squat-clean to thruster (pulling from the ground)
Women:25lbs DBs
Men:45lbs DBs

*scale as needed!

10
Dec
09

thursday 091210

Meet at the AHS track, east end near the pull-up bars, at 6:30AM.

WOD – thanks to KB Central
AMRAP in 15 minutes:
10 squat-clean
25 lunges (w/o bell)
10 snatches
Women: 25lbs DB
Men: 45lbs DB