WARM UP
100 Squats
WOD
Deadlift 15x75% of Max and 10x80% of Max
"KARREN"
150 Wall Balls
FOR
TIME
FINISH
Stretch and roll out
Friday, November 11, 2011
Thursday, November 10, 2011
THURSDAY NOV 10
WARM UP
20 Ring row
50 Mtn climbers
WOD
pg68 old/pg148 new
"HELEN"
3 Rounds for time
Run 400m
21 KB Swing
12 Pullups
FINISH
Max bench press
Wednesday, November 9, 2011
WEDNESDAY Nov 9
WARM UP
50 Pushups
30 Wall balls
WOD
pg86old/pg164new
"BW1"
4 Rounds for time
100-75-50-25 reps
Situps
Flutterkicks 4 ct
Leg Levers
FINISH
Accomplish a personal fitness goal today!
Tuesday, November 8, 2011
TUESDAY Nov 8
WARM UP
50 Situps
50 Lunges
WOD
pg89 old /pg165 new
"BW 7"
10 Rounds
30 Sec Handstands
30 Sec Isometric squat
FINISH
500 Jump rope
Monday, November 7, 2011
MONDAY NOV 7
WARM UP
50 Squats
Run 400m
WOD
"BAD SNAKE"
3 Rounds
JR 100-100-100
Knees2Elbows 21-15-9
Pushups 50-35-20
Pullups 15-12-9
FINISH
20 calorie row
Subscribe to:
Posts (Atom)