Monday October 1, 2012

Warm Up
400m Run
5 Box Jumps
Walking Lunge/Backwards
400m Sprint

Front Squat 5×5
Russian Swing 3×20

WOD – “Nancy”
5 Rounds:
15 Overhead Squats
400m Run

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Wednesday September 26, 2012

Warm Up
800m Run

Snatch 5×5
Box Jumps 3×20

WOD – ” Tabata 2 Times”
3min Push Ups
4min Air Squats

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for the alloted time. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.  High Score wins.
-Article Source: http://EzineArticles.com/348486

Tuesday September 25, 2012

Don’t forget $8 if you bought a bag.


Warm Up

2 Rounds:
15 Box Jumps
15 Pull Ups
400m

Push Press 5×5
Kettle Swings 3×20

WOD – “Linda”
Push Press 10x 10-1
Cleans 10x 10-1
Front Squat 10x 10-1

Set one is 10, 10, 10. Set  two is 9, 9, 9. Set three is 8, 8, 8, and so on.
Easy to bite off more than you can chew.
Lifters may start with 40kg, 60kg, 80kg
3 lifts-3 weights

Core/practice
Overhead Squat (PVC) 2×10
Russian Twists 2×20
Handstand Push Ups 4×5