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WODs


March 30, 2010 Tuesday

Choose a minimum of 2 out of 5 exercises and conduct a max effort attempt: Muscle-Ups Handstand Push-ups Push-ups Max Height Box Jump Double-Unders

Post strength WOD: Choose a minimum of 2 out of 6 exercises and conduct a max effort attempt: Muscle-Ups Handstand Push-ups Push-ups Pull-ups Max Height Box Jump Double-Unders


March 29, 2010 Monday


March 28, 2010 Sunday


March 27, 2010 Saturday


March 26, 2010 Friday


March 25, 2010 Thursday


March 24, 2010 Wednesday

Post Strength WOD


March 23, 2010 Tuesday


March 22, 2010 Monday


March 20, 2010 Saturday

Scaling Options: a. Scale KB weight (44# - 62# M / 20# to 44# W) and/or assisted pull-ups b. Scale a + run 400m c. Scale a + b + 3 rds only


March 19, 2010 Friday


March 18, 2010 Thursday


March 17, 2010 Wednesday


March 16, 2010 Tuesday


March 15, 2010 Monday


March 13, 2010 Saturday

St. Patty's Day Dash 5k and Kid's 1k, Snoqualmie, WA


March 12, 2010 Friday

Post 2k row. After sit-ups work on a gymnastic skill.


March 11, 2010 Thursday


March 10, 2010 Wednesday

Non Rx MU Scaling: Men: Sub 4 Ring Pull-ups to 1 Muscle Up Women: Sub 3 Ring Pull-ups to 1 Muscle Up (Ring Pull-up Sub use Banded Pull-ups) Non RX Handstand PU Scaling: Use 1, 2 or 3 AbMats for scaling Or Box Pike Push-ups Kettlebell RX: (70#/5


March 09, 2010 Tuesday

Happy Birthday Caroline!