Wednesday 9/28/2011
20 min AMRAP
9 KB Swings American 70/53
15 SDHP 70/53
21 Double Unders
Wednesday
Wednesday 08/03/2011
WOD
3 Rounds For time
45 sec Clusters
45 sec Box Jumps
45 sec KB Swings 53/35
45 Sec Burpees
Friday
Friday 7/22/2011
WOD
5 Rounds
5 Deadlift 225/185
10 Kb Swings 53/35
5 Pull-ups
200 m run
Sprinting toward Friday. Get it? Sprinting?
Thursday 7/14/11
Strength WOD
Sprints 6 x 50 meters
Metcon WOD
5 Rounds
5 Clean & jerk (155/105)
10 KB Swings (53/35)
25 Pushups
Kettlebell fun
Thursday 7/7/11
Strength WOD
Front squat 5-5-5
Metcon WOD
8 Rounds
8 Russian kettlebell swings (70/53)
20 ft Farmer’s carry
8 Abmat situps
20 ft Farmer’s carry
Partner WOD
Friday 6/17/11
Metcon WOD
1.5 Pood, 20# Med ball, 2 30# Dumbbells
200m Equipment carry
42 Kettlebell swings, 42 Wall balls, 42 Pushups
200m Equipment carry
30 Swings, 30 WBs, 30 PUs
200m Equipment carry
18 Swings, 18 WBs, 18 PUs
That which does not kill us makes us more elite.
Monday 6/13/11
Strength WOD
Sled drills
Metcon WOD
1000m Row
75 Wall balls
50 Kettlebell swings (53# m/35# f)
25 Pushups
KB Swings and Pullups
Friday 5/27/11
Metcon WOD
3 Rounds
800m run
30 KB swings (53# m/35# f)
30 Pull ups
Mobility
Dirty 30
Tuesday 5/24/11
Skill Work Turkish Get-ups
Metcon WOD
30 Box jumps (24″ m/20″ f)
30 Pullups
30 Kettlebell swings (53# m/35# f)
30 Lunges
30 Knees-to-elbows
30 Push presses (45# m/35# f)
30 Supermans
30 Wall balls (20# m/14# f)
30 Burpees
30 Double unders
Jane Fonda Complex
Monday 23rd
Jane Fonda Complex
Max Double Unders
21-15-9
box jump [M24 F20]
Kettle Bell Swings Russian M70 f53
Push ups realease at bottom
Tababta Hollows
