Warm Up
2 Rounds:
800m Run
10 Pull ups
10 Push Ups
Mats – Falling starts
Ladders
Split Jumps 5×6
WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups
Sunday September 23, 2012
Rest Day
Saturday September 22, 2012
Happy 38th Birthday to My Brother.
He sure gave himself one heck of a present.
He is running in the Tough Mudder Race in Tahoe.
Good Luck
Friday September 21, 2012
Warm Up
2 Rounds
Close Grip Floor Bench
20 Sit Ups
20 count Plank
25 Jumping Jacks
Back Squat 5×5
Ball Slams 3×20
WOD – Karen
150 Wall Balls
for time
Core:
Superman 5×30 sec
Thursday September 20, 2012
Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army/Crab
Mats
Hurdles
Ladders
Sprint Progression: 20 minutes
Sprint 10m the first minute
Sprint 20m the second minute
Sprint 30m the thrird minute
All the way to 100m
Then Back down
Wednesday September 19, 2012
Warm Up
2 Rounds:
Walking Lunge/with a twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups
Clean 5×5
Russian Swings 3×20
WOD – Jackie
50 Thrusters
30 Pull Ups
800m Run
Core 3×30 sec
Back Extensions
Toes to Bars
Russian Twists
Tuesday September 18, 2012
Warm Up
2 Rounds:
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bound one Length
Split Jerk 5×5
Snatch Complex x 2
WOD – Isabel
Snatch 1×30
For Time
Post Results
Hollow Rock 3x30sec
Monday September 17, 2012
Warm Up
50 Burpees
Tuck jumps 5×10
Mats
Ladder
WOD
10 Rounds:
100m run
21 Air Squats
Sunday September 16, 2012
Rest
Last wek was a big week
you earned it.
Saturday September 15, 2012
Rest
