WARM UP
Run 400m
WOD
"GRACE"
30 Clean and Jerk
Saturday, October 22, 2011
Friday, October 21, 2011
FRIDAY Oct 21
30 squats
15 KB swings
FOR TIME
500m row
100 jump rope
50 push ups
100 situps
50 lunges
FINISH
Pick one movement from the wod and do the same # again.
Thursday, October 20, 2011
THURSDAY Oct 20
Run 800
WOD
pg 67 old book/ pg 148 new book
"FRAN"
3 Rounds for time
21-15-9 reps
Thrusters
Pullups
FINISH
25 Kettle bell swings- no rest
Wednesday, October 19, 2011
WEDNESDAY Oct 19
WARM UP
50 Mountain climber
25 pull ups
WOD
pg 66 old book/pg 149 new book
"ANNIE"
50-40-30-20-10
DU
Situps
FINISH
MAX DEAD-LIFT
Tuesday, October 18, 2011
TUESDAY OCT 18
WARM UP
25 Kettle bell swings
50 Situps
WOD
pg pg 155 new book
"ROSA"
5 Rounds for time
10 HS Push ups
Run 400m
FINISH
Work on personal gym goal!
Monday, October 17, 2011
MONDAY Oct 17
WARM UP
25 Wallballs
50 Lunges
WOD
"CINDY"
pg 67 old book/ pg148 new book
AMRAP
5 Pullups
10 Pushups
15 Squats
FINISH
100 Situps
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