Tuesday 9-30-08
September 29th, 2008
WU:
3x 12 each
High Pulls
Wall L-Sit
Pushup
Squats
Supermans
WOD:
25 – 15 – 10 of:
Dumbell Snatch (15lb women-35lb men, total reps each arm)
Dumbell or Kettlebell Swings (50lbs)
Run 400 meters after each round
Then…run 3 miles at a recovery pace
Monday 9-29-08
September 29th, 2008
Exercise Mashup
Total Body
Upper Body
Lower Body
Trunk
Every 2 rounds run 400m
Sunday 9-28-08
September 28th, 2008
Sand Volley Ball Game
1.5 hours
Friday 9-26-08
September 25th, 2008
WU:
400m Run
Flexed Arm Hang 3 x max
WOD:
As Many double Unders in 40 min as possible
Every 3 Min, stop and do 6 Pushups, 9 Squats, 12 Situps
Thursday 9-25-08
September 24th, 2008
WU:
Jump Rope 10 Min
WOD:
A: 1 arm clean & press
4s/6-12r/60sec
B1: Floor Press
B2: Plyo Pushups
4 set/ 5-8 reps /Rest 60 sec between sets
C1: 2 DB Step ups
C2: Squat Jumps x 10
4 set/ 5-8 reps /Rest 60 sec between sets
Finisher: Kettlebell Swings
3 x 30