WARM UP
WOD
25 burpees
25 KB swings
"BW11" pg 84
2 rounds per set/2 min per set
Max push ups
Max sit ups
Max flutter kicks
Max squats
FINISH
Stretch and roll out
Friday, September 2, 2011
Thursday, September 1, 2011
THURSDAY Sept 1
WARM UP
Row 500m
WOD
"KING KONG" pg 84
3 rounds for time
1 deadlift 455/300
2 muscle ups
3 squat cleans 250/174
4 hspu
FINISH
Partner wall ball situps (with partner 100/without partner 50)
Wednesday, August 31, 2011
WEDNESDAY Aug 31
WARM UP
50 sit ups
50 push ups
50 squats
WOD
"TOSH" pg 94
3 rounds for time
Run 100
Rest same duration
Run 200m
Rest same duration
Run 400m
FINISH
Max handstand pg 112
Tuesday, August 30, 2011
TUESDAY August 30
WARM UP
50 Mountain climbers
Run 400m
WOD
"HAMMER" pg 80
5 rounds
5 power clean
10 front squat
5 jerk
20 pullups
Rest 90 seconds each round for time
FINISH
Work on splits
Monday, August 29, 2011
MONDAY August 29
WARM UP
250 jump rope
50 situps
WOD
"GIVE ME TEN" pg 86
10 rounds for time
10 walking lunges
10 pushups
FINISH
Max reps Knees to elbows pg 113
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