WOD 20080523

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

CFOZ version

Two minutes cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
10 Squats
10 Sit-ups
10 Good Mornings (hands behind head, bend at the waist with straight legs until torso is parallel to the ground. Be sure to keep the natural arch of the spine. I you find yourself curving your back, then that is as low as you should go.)
10 Knee raises (sitting on the edge of a chair or low wall, pull the knees up to the chest and then return the starting position.)

Post time to comments.

WOD 20080522

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

CFOZ version

Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) omit push-ups.

Five rounds of:
Pvc Deadlifts, 3 reps
Max rep push-ups at level used in warm-up

Post push-up reps for each round to comments

The Deadlift Intro video can be found on the Exercises Page.