30JUN09

BAM PASSAGE

  

4 rounds of:

1 x 65lb Clean

5 x 65lb Push Press

Row 300m

 

for time.

 

28JUN09

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 10 pound medicine ball launched to a target ten feet above the ground.

 

23JUN09

100 Burpees

for time.

 

 

14APR09

 

4 rounds of:

30 second pushups

30 second rest

30 second situps

30 second rest

 

Then

 

Run 1.5 mile for time.

 

Subtract  total pushups and situps from your run time (in seconds).

 

 

 

Last time we did this: 14APR.

 

R,

OPS

 

 

18JUN09

 

40 Pullups

40 Pushups

30 Pullups

30 Pushups

20 Pullups

20 Pushups

10 Pullups

10 Pushups

100 Situps

 

For Time

17JUN09

Front Squats

 

5,5,5,5,5

15JUN09

Run 5km

 

For Time.

 

04JUN09

Front Squats

 

5,5,5,5,5

 

 

 

3 sets of 5. Take as much rest as needed.

Warmup well before starting first set.

 

03JUN09

Thanks to USS LABOON for today’s WOD

“Krainium”

02JUN09

3 rounds for time:

 

            Run 800M FAST (or row 600m)

            21 Pushups

            15 Kettlebell (Dumbbell) Swings