Month: April 2007

4/30/07 WOD

Focus on Form and Full ROM 20 – Pullups 30 – Pushups 40 – Situps 50 – Squats 4 Rounds for Time (Use KB) 3 OHS – 6 Rack Squats – 9 Swings R&L 3 Presses – 3 Push Presses – 3 Split Jerks 20 Box Jumps

4/27/07 WOD

Practice pistols Complete 20, 15, 10 repsBall Slams KB Front Squat Double KB swings KB Single leg DL Situps Pullups Jump Rope 1 minute after each round Results – Darla (retest) – 22:22, Mike – 17:45, Hank – 21:54Bob – 26:35, Kerry – 21:04, Steve – 24:39, Jamie – 24:39

4/25/07 WOD

Partner Ladders – 10,9,8….1Incline DB PressPullupsDeadliftsWall Ball

4/23/07 WOD

Complete 4 rounds for timeRun 1 lap or Row 500 meters20 ball slams20 1 arm swings (each arm)20 Russian twists (each side)20 Overhead squats with pipeResults: Mike – 34:10, Kevin – 29:41, Jon – 31:14Bob (row) – 33:31, Holly (row) – 32:10, Andy P – 24:02, Jamie – 32:31Jeff – 27:03, Rob – 28:45, Andy …
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4/19/07 WOD

Lunge Matrix w/ 2 arm DB reach and press3 Rounds30 squats20 DB plank row300 Meters2 Rounds30 crunches30 back extensionsmoving plank – spell your name twice1 Round20 pullups20 KB snatches20 1 leg touchdowns


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