mmmmmm...yummmy...

WOD:

2010 NEQ WOD #1

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

Time limit: 10 min

CA$H OUT:

CORE WORK

3 SETS OF 25

GHD SIT UPS

GHD RAISES

Fly to the Angels...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: OHSQ 15 x 3; rest as needed

B1: Weighted Pull Ups @ 21X0; 1,1,1,1,1; rest 2 min

B2: Weighted Reverse Hypers @ 2111; rest 2 min

Rest 5 min

"Diane"

21-15-9

Deadlift

HSPU

I love the dirty things you do...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Met Con:

"NEQ WOD #1"

21-15-9

OHSQ

Pull Ups C2B

Post time to comments.

Good times...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A:  OHSQ @ 42X1; 3,3,3,3,3; rest 3:00 min

(Compare to 6/5/10)

Met Con:

"Heavy Pulls"
500m Row
12, 9, 6
SDHP 135lbs
Pull Ups C2B
500m Row

You and Me together...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1:  OHSQ @ 42X1; 3,3,3,3,3; rest 3 min

A2:  Muscle Ups - 6,6,6,6,6; rest 3 min

B1:  Jump and Switch Lunges - AMRAP for 30 sec x 3; rest 1:30 min

B2:  Pull Ups C2B - 20 x 3; rest 1:30 min

Rest 10 min

Met Con:

"Explosion"

For time:

350 M Row

25 Burpees

350 M Row

Post loads, time and thoughts to comments.