Month: February 2007

2/28/07 WOD

Using your previously recorded Average Scores – See how fast you can complete 6 Rounds using your average score for each exercise! Retest Scores:Mike P – 16:10Krisite – 11:05Andy P – 11:29 Jeff K – 11:24(Previous Test) Complete for 6 Rounds – Record Average ScoreMed Ball ThrusterRest 30 SecHeavy Kettlebell SwingsRest 30 SecJump Rope (2 …
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2/27/06 WOD

Back to Basics Kettlebell Day 5 Rounds – 3 Reps Each all in a row on R arm then L armSwing Judo PullSnatchSingle Leg Deadlift (Opposite Arm to Opposite Leg)5 Rounds – 3 Reps Each all in a row on R arm then L armRack Squat ThrusterOH SquatSingle Leg Deadlift (Same Side Arm to Same …
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2/19/07 WOD

Using a single Kettlebell perform reps with R&L arm each 10 Rack Squats 9 Swings 8 Deadlifts 7 Push Press 6 Situps 5 Windmills 4 Snatches 3 TGUs 2 OHS 1 Pistols Partner Ladders – 20, 15, 10, 5 Jumping Lunges Full ROM Ball Crunches Broad Jumps Big Reverse Crunches (scoops)

2/18/07 WOD

Split into Teams – First Team to 20 Points Wins! Roll a pair of dice – The 2 numbers determine which exercises to perform After completing the 2 exercises run 1 Lap (0.25 Mile) – Mark 1 Point Exercises All for 20 Reps 1. Burpees 2. Pushups 3. Ring Rows 4. V-Ups 5. Tuck Jumps …
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2/17/07 WOD

Complete for 6 Rounds – Record Average Score Med Ball Thruster Rest 30 Sec Heavy Kettlebell Swings Rest 30 Sec Jump Rope (2 feet) Rest 30 Sec Results: Ball lb Thruster / KB lb Swings / Jump Rope Kristie 14lb/17, 30lb/21, 61 Andy – 20lb/20, 55lb/19, 80 Mike – 20lb/19, 44lb/18, 70 Jill – 12lb/13, …
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