Woo Hoo!! Here we go again! WOD #1

3 rounds for time:

2 laps on elliptical
21 KB Swings
15 Deadlifts

135 lbs. for Deadlifts. Remember form over load. If back feels like it's rounding take the weight down. Use 35lbs. for Swings.

Back to working out ..... again

Well, it's over two weeks since I last worked out - boooooooooo.  Started back today with an easy workout to shake all the stiffness out of my joints and limbs.

3 rounds for time (15:42)
12 pull-ups
12 DB Thrusters (20#)
12 push-ups
12 situps
1 elliptical lap

WOD #2 Distance...

30min. on the elliptical between levels 4-6.

Compare and try to beat distance from 2-16-10.

WOD #1 Balance and strength

WOD for CFB 3-16-10

Overhead Squat
3x5
then...
For time:
21-15-9
Push Press @ 60% BW
Ring Dips OR Toes to Bar

Coaches notes:  Scale PP weight to something hard, but manageable.  Sub Bar Dips, and Knees to Elbows or Chest.  Post load for OHS and time to comments.  Also, 3x5 means one weight straight across.  If it looked like 5-5-5 then you would increase weight every round.  :)

Sunday's WOD

20 minute AMRAP: (7.25 rounds)

12 Dips with Gray band
12 Knees to chest
12 KB swings 35#
12 box jumps onto Step

WOD #3 - Tabata Something Else

Perform 20 seconds of work, followed by 10 seconds of rest, for 8 consecutive intervals of each of the following excercises:

Pull Ups
Push Ups
Sit Ups
Squats

Record number of reps each interval.  Total up reps at the end for your score. Post total score to comments.

WOD # 2 Pull, Push, Step...

5 rounds for time:
5 Pull Ups (hard)
10 Push Press
20 Step Ups

Post thoughts and time to comments.

Coaches notes: Push Press can be dumb bells or barbell.  50-65#s.

Push Press - video