Monday – 3/1/10

15, 12, 9
Thrusters, 115lb
Run 200m
SDHP, 115lb
Row 200m
.
Post time to comments…

Posted by Mike McKenna on 02.28.2010 at 8:26 pm// Tagged: WOD

Sunday – 2/28/10

Rest Day

Posted by Mike McKenna on 02.28.2010 at 8:14 pm// Tagged: WOD

Saturday – 2/27/10

Back Squat – 5×3
.
MetCon: 5 Rounds
15 Wall Balls, 20lb/14lb
15 Cleans (From Floor – Squat or Power), 115lb/75lb
.
Post Squat Loads and MetCon time to comments…

Posted by Mike McKenna on 02.27.2010 at 1:50 pm// Tagged: WOD

Friday – 2/26/10

“Handsome Jay” – Courtesy of Hybrid Athletics
10 HSPU
20 k2e
30 burpees
40 box jumps
50 ring dips
60 pull ups
70 push ups
80 sit ups
90 air squats
100 double unders
Post time to comments…
(2x regular dips, 3x single unders )

Posted by Mike McKenna on 02.26.2010 at 12:30 pm// Tagged: WOD

Thursday – 2/25/10

Rest Day

Posted by Mike McKenna on 02.25.2010 at 11:25 am// Tagged: WOD


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  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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