Blog Articles

WOD – Dec. 16

Date: December 15, 2010  Author: Paul Oddi Comments Off

 Row 4x500m

AMRAP in 20 minutes:

30 Kettle Bell Snatchs each Arm – 2 pood/1.5 pood
Run 400m
20 Pull-Ups

WOD – Dec. 15

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

Run 10x50m

4 Rounds for time:

Row 1000m
25 Box Jumps

WOD – Dec. 4

Date: December 3, 2010  Author: Paul Oddi Comments Off

Front Squats 5,5,5,5,5

AMRAP in 20 minutes:

Row 1000m
21 Sit-Ups

WOD – Dec. 1

Date: November 30, 2010  Author: Paul Oddi Comments Off

Shoulder Press
5,5,5,5,5

4 Rounds for time:
21 Overhead Squats – 95lbs/65lbs
Row 1000m

WOD – Nov. 24

Date: November 24, 2010  Author: Paul Oddi Comments Off

4x50m Sprints

5 Rounds for time:

500m Row
15 Shoulder Press – 95/65lbs

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. 16

Date: November 15, 2010  Author: Paul Oddi Comments Off

4x400m Runs

Rest 2-3 minutes.

Row 5000m or Bike 15km for time

WOD – Nov. 15

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

Death by 10m:

Every minute on the minute you run 10m, adding another 10m run at each progressive minute (2 mins. = 2×10m runs, 3 mins. = 3×10m runs, etc.) until you can no longer perform the next increment of 10m runs within the alloted 1 minute of time.

Rest 3 minutes.

AMRAP in 10 minutes:

5 Deadlifts – 225lbs
10 Calorie Row
15 Air Squats

WOD – Nov. 13

Date: November 13, 2010  Author: Paul Oddi Comments Off

Back Squat
3-3-3-3-3

6x500m interval rows for time
*1 min. break between each 500m

WOD – Nov. 8

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

Front Squats 3,3,3,3,3

5 Rounds for time:

15 Deadlifts – 155lbs
500m Row