WOD

2/28/06 WOD

WU
Jumprope – Side to Side Jumps – Front and Back Jumps 30 x3
High Knees – Butt Kicks – Side Shuffles

Partner Up
Sprawl Ball x20
Pushup with Ball Throw x20
Full Situp with Ball Throw x20

Test
Full Tabata Squat

15 Minutes as many rounds as possible
5 Chinups
10 Pushups
10 Ball Pushpress

Conditioning
Treadmill 15% Grade, Jogging Speed
30 Sprint 30 Rest x5

2/27/06 WOD

Warmup
30 sec each repeat 3 times
Jump Rope – Jumping Jack – Front and Back Jumping Jack – Side to Side Hops

10 Reps Each Repeat 3 times
Pushup hands on the ball – Full Body Chop with med ball

Circuit 1 – Complete as many rounds as possible in 15 minutes
Pullups 10X
Push Offs on ball 10X
Deadlift 10X (barbell or single dumbbell)
Dumbbell Cleans 5X

*Mike and I both completed 4 rounds

Circuit 2 – Finish 3 Rounds
Wall Ball 10X
Burpee 10X (no pushup or jump)
Knee to Chin 20X
Box Jump 10X

Conditioning
Set treadmill to 15% Grade Speed 8.0
Sprint 20 sec Rest 40 sec
Repeat 5 times

2/24/06 WOD

6:00 AM
W.U.
Jog 5 min easy
Mountain Climbers – 20, Spiderman Switches – 20, Burpee to Sumo Squat
Super Band Snap Downs – 5 rounds
15lb Ball Slams – 10

Tabata Squat – we’ll both do better next time
Mike got 12
Andy got 16

Complete as many rounds in 20 minutes

Pullup – 10
DB Pushpress – 10
Full Burpee with pushup and jump – 10
Heavy Ball Slams – 10

*we’ll keep score next time

2/23/06 WOD

Everybody – Samson Stretch
Station 1 – Prisoner Squat
Station 2 – T Pushup
Station 3 – Back Extension on Ball

3 Rounds 30 sec each
1. Wall Ball
2. Box Jump
3. Treadmill Run

3 Rounds 30 sec each
1. Deadlift with High Pul
2. DB Squat curl press
3. Burpee

3 Rounds 30 sec each
1. Hanging Knee Ups
2. Knee to Chin
3. Reverse Crunch

3 Rounds 30 sec each
1. Power walk 15% Grade
2. Jog
3. Jump Rope

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