Blog Articles

WOD – Dec. 9

Date: December 8, 2010  Author: Paul Oddi Comments Off

Shoulder Press
3,5,3,5,3
4 Rounds for time:

400m run
50 KTE
25 KB Swings – 2pood/1.5 pood

WOD – Dec. 3

Date: December 2, 2010  Author: Paul Oddi Comments Off

“Linda” (aka Three Bars of Death)

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

WOD – Dec. 2

Date: December 2, 2010  Author: Paul Oddi Comments Off

Back Squats
1-1-1-1-1

3 Rounds for time:
20 Box Jumps
30 Kettlebell Swings – 2 pood/1.5 pood
400m Run

WOD – Nov. 20

Date: November 20, 2010  Author: Paul Oddi Comments Off

20 Double Unders
Run 400m

Rest 2 minutes

3 Rounds for time:

Row 1000m
50 Kettlebell Swings

WOD – Nov. 14

Date: November 14, 2010  Author: Paul Oddi Comments Off

Back Squats:

5-5-3-3-1

5 Rounds for time:
7 Muscle Ups
21 KB Swings – 2pood/1.5pood

WOD – Nov. 9

Date: November 8, 2010  Author: Paul Oddi Comments Off

“Eva”

5 Rounds for time:

800m Run
30 KB Swings – 2pood
30 Pull-Ups

WOD – Oct. 26

Date: October 25, 2010  Author: Paul Oddi Comments Off

Deadlifts
3-3-3-3-3

Rest 3 minutes

4 Rounds for time:

25 Box Jumps – 20″
50 Kettlebell Swings – 1.5 pood/1 pood

WOD – Oct. 4

Date: October 4, 2010  Author: Paul Oddi Comments Off

5 x 50m Sprint

4 Rounds for time:

21 KB Swings – 2pd/1.5pd
500m Row

WOD – Sept. 30

Date: September 29, 2010  Author: Paul Oddi Comments Off

Cleans
1-1-1-1-1-1-1

5 Rounds for time:
21 Rings Dips
15 KB Swings – 2pd/1pd

WOD – Aug. 20

Date: August 19, 2010  Author: Paul Oddi Comments Off

AMRAP in 20 minutes:

10 Kettlebell Swings – 2 pood
500m Row
10 Box Jumps – 20″