01-27-2012

 

WOD

 

Run- 1 Mile

50/100- DU/Singles

Run- 1 Mile

 

 

---

 

 

01-26-2012

 

WOD

 

TABATA:

Row for Calories

Ab Mats

 

Then...

 

Ring Dips

Double Unders

 

 

---

 

 

 

01-25-2012

 

WOD

 

5 Rounds

60ft- Bear Crawl w DB's (35/10)

10- Push Press (95/65)

6- Turkish Get Ups (35/26)

 

 

 

---

 

 

 

01-24-2012

 

WOD

 

"Death By..."

Burpees

Jumping Air Squats

 

 

 

---

 

 

 

01-23-2012

 

WOD

 

"Helen"

3 Rounds

400m- Run

21- KB Swings (53/35)

12- Pull Ups

 

 

 

---

 

 

 

01-20-2012

 

WOD

 

3 Sets of TABATA:

- Box Jumps (24"/20")

- Shoot Throughs

- Front Squats (115/85)

 

 

 

---

 

 

 

01-19-2012

 

WOD

 

4 Rounds

 

400m- Run

15- Sprawl Balls (20/16)

7- Deadlift (225/185)

 

 

 

---

 

 

 

01-18-2012

 

WOD

 

10, 9, 8, 7, 6..... 1

1, 2, 3, 4, 5....... 10

Body Rows

KB Swings (53/35)

 

20, 19, 18, 17, 17, 16..... 10

10, 11, 12, 13, 14, 15..... 20

Mountain Climbers

Russian Twist (35/26)

 

 

 

---

 

 

 

01-17-2012

 

Cardio

Jingle Jangles

 

WOD

 

30- Curtis P's (95/65)

For Time

 

 

 

---

 

 

 

01-16-2012

 

WOD

 

5 Rounds

15- Jumping Air Squats

90ft.- Weighted Overhead Carry

 

 

 

---

 

 

 

01-13-2012

 

WOD

 

15 Min. AMRAP

5- T2B

5- Hand Release Push Ups

3- Push Press (95/65)

 

 

 

---

 

 

 

01-12-2012

 

WOD

 

5 Rounds

30/70- Double Unders/Singles

15- Goblet Squats (53/35)

 

 

 

---

 

 

 

01-11-2012

 

WOD

 

3 Rounds

 

400m -Run

20- Ab Mats

14- Turkish Get Ups (35/26)

 

 

 

---

 

 

01-10-2012

 

Steven's B-Day WOD

 

29 Rounds

 

3- Burpees

5- KB Swings (53/35)

 

 

 

---

 

 

 

01-09-2012

 

"Fight Gone Bad"

3 Rounds

Row for Calories

SDHP (95/65)

Push Press (95/65)

Box Jumps

Wall Ball (20/16)

 

 

 

---

 

 

01-06-2012

 

Practice Skill:

Burgener Warm-Up

 

WOD

3, 3, 2, 2, 1, 1

Power Clean

 

 

 

---

 

 

 

01-05-2012

 

Cardio

100/200- Double Unders/Singles

 

WOD

10, 9, 8, 7, 6, 5... 1

1, 2, 3, 4, 5, 6... 10

 

SDHP (95/65)

Bar Facing Burpees

 

 

---

 

 

01-04-2012

 

Strength

3 x 20 Ab Mats

 

WOD

 

TABATA

 

Jingle Jangles

Mountain Climbers

 

 

 

---

 

 

01-03-2012

 

WOD

"Helen"

3 Rounds

400m- Run

21- KB Swings (53/35)

12- Pull Ups

 

 

 

---

 

 

 

01-02-2012

 

WOD

15 Min AMRAP

 

10- KB Clean & Press (55/35)

15- Box Jumps