Warm-up:
800m Run
---------------
30x Lunges
20x Push up
30x KB Swing
20x Back Ext
x2
WOD:
10x DL
10x Box Jump
10x Knees to elbows
x5
------------or--------------
3x Muscle ups
50x Double Unders
30x Air Squats
x3
Wednesday, April 21, 2010
Saturday 4/17/2010
Warm-up:
Row 500m
---------------
20x Push up
20x Air Squats
20x Back Ext
x2
WOD:
21-15-9
---------------------
Split Jerk
Cross-over Push up
Floor wipers
---------------------
Following each round complete 5 man makers
Row 500m
---------------
20x Push up
20x Air Squats
20x Back Ext
x2
WOD:
21-15-9
---------------------
Split Jerk
Cross-over Push up
Floor wipers
---------------------
Following each round complete 5 man makers
Thursday, April 8, 2010
Thursday 4/8/2010
Warm-up:
400m Run or 500m Row
--------------------------
15x Push up
15x Sit-up
15x GHD Back Ext
x3
WOD:
HAPPY BDAY GEN ~ 4/8/1986~ Age:24
400m Run
8x Snatch
24x Hollow Rock
86x Double Unders
400m Run
8x OH Squat
24x Ball Slams
86x Double Unders
400m Run
8x HSPU
24x Pull Ups
86x Double Unders
400m Run or 500m Row
--------------------------
15x Push up
15x Sit-up
15x GHD Back Ext
x3
WOD:
HAPPY BDAY GEN ~ 4/8/1986~ Age:24
400m Run
8x Snatch
24x Hollow Rock
86x Double Unders
400m Run
8x OH Squat
24x Ball Slams
86x Double Unders
400m Run
8x HSPU
24x Pull Ups
86x Double Unders
Wednesday 4/7/2010
Warm-up:
400m Run
15x PVC Pass through
15x Push Up
15x Air Squat
x3
WOD:
AMRAP 20 min
5x Thrusters
7x Hang Clean
10x SDHP
400m Run
15x PVC Pass through
15x Push Up
15x Air Squat
x3
WOD:
AMRAP 20 min
5x Thrusters
7x Hang Clean
10x SDHP
Wednesday, April 7, 2010
Tuesday 4/6/2010
Warm-up:
400m Run
-------------
30-20-10
Double Unders
Lunges
PVC Pass Through
WOD:
40 Push Press 45/65
30 Air Squat
20 Push Up
10 Pull Up
x3
400m Run
-------------
30-20-10
Double Unders
Lunges
PVC Pass Through
WOD:
40 Push Press 45/65
30 Air Squat
20 Push Up
10 Pull Up
x3
Tuesday, April 6, 2010
Monday 4/5/2010
Warm-up:
400m Run
-------------
21-15-9
Push up
Sit-up
Good Monrings
air squats
WOD:
**for time**
10 SDHP
200m Sprint
9 SDHP
200m Sprint
8 SDHP
200m Sprint.....
....7,6,5,4,3,2,1
400m Run
-------------
21-15-9
Push up
Sit-up
Good Monrings
air squats
WOD:
**for time**
10 SDHP
200m Sprint
9 SDHP
200m Sprint
8 SDHP
200m Sprint.....
....7,6,5,4,3,2,1
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