WOD

3/22/07 WOD

Skills Workout

Complete all reps for each exercise before moving on to the next. Increase the weight each time until you find your max.

1. 3 L&R KB Snatch x 4
2. 3 L&R KB Sots Press x 4
3. 4 L&R KB High Low Windmill X 1
4. 4 L&R TGU Max x 1
5. 3 L&R Pistols x 4 (with or without boxes)

3 Rounds each 60 sec

Rower
Band Sprints

3/21/07 WOD

Partner Up – Using a Dynamax

4 Rounds – 60 sec each exercise – Rest 60 sec after all 4 exercises

Pushup Throw
Sprawl Ball
Squat and Arc Pass
Situp Pass

3 Rounds Each

Row 250 meters while Partner Jumps Rope

3/19/07 WOD

Fight Gone Bad
5 stations 1 minute each
Complete 3 rounds at each station before moving on
1 minute break between each round

Rower (measure in meters)
Wall Ball (10 or 15 lbs.)
Box Jump
KB Swing (35 or 53 lbs.)
Knee to Chin

Jamie – 1,025
Kristie – 1,089
Andy – 1,280
Gill – 1,061 *used reverse crunch instead of knee to chin

3/14/07 WOD

8 rounds 30 seconds at each station
30 second break between rounds

Burpees
Situps
Pushups
Squats

Results (average)
Jeff – 9,12,10,17
Bob – 7,10,14,15
Mike – 10,15,19,23
Jon – 7,8,10,14

Angela – 9,14,11,13
Andy M. – 9,9,16,13
Darla – 5,10,10,13
Andy P. – 13,15,20,25
Gill – 9,15,11,17
Brian – 9,11,18,17

Kristie – 10,18,17,23
Jamie – 10,15,16,23
Liz – 10,13,12,20
Rob – 6,10,8,14

3/9/07 WOD

Practice snatch and pistols

For time complete 20,15,10 reps with 60 sec of jump rope between rounds
KB front squat (20 or 30 lbs)
Ball Slams
Pullups
Situps
Single Leg KB Deadlift
Double KB Swing (20 or 30 lbs)

Results: Andy – 17:09 Kristie – 15:38 Steve – 24:36 Geo – 22:46
Darla – 28:28 Andy S. – 23:16

3/8/07 WOD

ReTest – 4 Rounds For Time

25 Burpees
6 L&R OH Squat
6 L&R Snatches
6 L&R Single Leg Deadlift
6 L&R Split Jerk
6 L&R Waiter’s Walk Lunge

**or you can perform 15 Burpees and 4 Reps Each Round

*We used either 12, 15, 25, or 35lb Dumbbells – could substitute Kettlebells also.

Results: Kristie 18:52 (Retest 17:40) Jamie 25:18 Griffin 26:09 Gill 26:30 Steve 24:39 Mike 24:37 (Retest 23:18) Angela 25:43 Andy M. 33:00 Bob**26:14
Liz 16:35 *(5 reps each)

3/8/07 WOD

Practice Snatch and Pistols

20-15-10

60 Sec Jump Rope
KB Front Squat
Ball Slams
Pullups
Situp
Single Leg Same Side DB Deadlift
Double Swing

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