Month: September 2007
9/28/07 WOD
Each team has 12 minutes to score as many points as possible with any combination of the following (all equal 1 point): 200m row 10 burpees 15 wall balls 15 slam balls 25 swings 30 situps Partner work: Walking swings across room and back – hanging leg raise 20 KB deadlift w/HP – plank 5 …
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9/23/07 WOD
Track Warm Up 30 yardsHigh Knees, Butt Kicks, Shuffle, Skip, Grapevine As Many Rounds in 5 Minutes20 Swings – High Knees thru Ladder – 20 Pushups – Hops thru Ladder As Many Rounds in 4 Minutes15 DL/HP – Lateral Run thru Ladder – 15 Burpees – Lateral Run thru Ladder As Many Rounds in 3 …
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9/19/07 WOD
Tabata Push Press15lbs – Kim 11, Julie 4, Christine 8, Michelle 1020 lbs – Jeff M 11, Greg 7, Kevin 12, Deb 1225lbs – Phil 10, Chris 10, Jeff K 8, Matt 9, Mike 13Complete for time:40 situps – 20 pushups – Run 1 lap40 swings – 20 wall balls – Row 250m40 pushups – …
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9/18/07 WOD
Run 3 laps20 wall ballsRun 2 laps30 wall ballsRun 1 lap40 wall ballsResults: Rob-17:38, Kristie-18:22, Michelle-18:42, Nick-19:39, Steve-20:59Jeff-22:36
9/17/07 WOD
Jump Rope Practice 1 minute as many as possible with strict form (record reps): Pushups Ring Row Squat Box Jump Push Press Knee to Chin Complete 2 more rounds of each exercise using the # of reps from the first set
