Month: October 2006

10/31/06 WOD

Run 3 Laps 9 Deadlifts 135lb 9 Wall Balls 20lb 9 Pullups 9 AbMat Situps 9 Pushups 9 Sandbag Squats Run 2 Laps 15 Deadlifts 135lb 15 Wall Balls 20lb 15 Pullups 15 AbMat Situps 15 Pushups 15 Sandbag Squats Run 1 Lap 21 Deadlifts 135lb 21 Wall Balls 20lb 21 Pullups 21 AbMat Situps …
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10/27/06 WOD

Joint Mobility Warm Up NIGHT GROUP Run 0.5 Mile Outside15 KB Thrusters R & L30 Burpees10 KB Thrusters R & L20 Burpees5 KB Thrusters R & L10 BurpeesRun 0.5 Mile Outside Results: Matt 14:19, Kristie 14:59, Derek 16:35 INDOOR GROUP Run 0.5 Mile Treadmill15 KB Thrusters R & L30 Burpees30 Situps10 KB Thrusters R & …
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10/23/06 WOD

2 Hand Swings & T-Pushups: 10 reps Each 3 RoundsHand to Hand Swings & Situps: 10 reps Each 3 RoundsHand to Hand Judo Pull & Pullups: 10 reps Each 3 RoundsSwing – Judo Pull – Snatch – 1 Leg Squat Reach: 3 Reps L & R 3 RoundsSquat from Rack Position – Thruster – OHS …
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10/22/06 WOD

3 Rounds of Each Triplet… Bench Press – 8 RepsHang Clean – 6 RepsHeavy KB Swing – 10 Reps Deadlift – 8 RepsPullup – 8 RepsHeavy KB Swing – 10 Reps

10/19/06 WOD

Ladder Day! Partner Up – U Go I Go… Dynamic Warm-Up and Band Sprints 1. Pushups 10,9…52. Wall Ball 10,9…5 (20lb or 10lb)3. Ring Row 10,9,…54. DB Cleans 10,9…5 (25lb or 15lb)5. Thrusters 10,9…5 (28lb or 50lb)6. 2 Hand Overhead Situp 10,9…57. Dips 10,9…5 (Free or Assisted)8. 50 Yard Relay Races


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