Friday 10-31-08
WU:
Speed Ladder
Bear Skill Warm-up
WOD:
Complete 5 rounds:
10 Dumbbell Deadlift
10 Dumbbell Hang Cleans
10 Front Squat
10 Push Press
Finisher: Run 1.5 Miles
Thursday 10-30-08
Sharon, Monica, Lilly, and Bernadette succumbed to DECK OF CARDS
WOD:
Deck Of Cards:
Spades = Dips
Clubs = Wall Jumps
Hearts = Burpees
Diamonds = Shoe Slap Crunches
Joker = 1:30 Wall Squat
Wednesday 10-29-08
WOD:
800M Run
1 x High Knees Speed Ladder
11 Cone lateral Agility Cone Shuffle
15 Yard Bear Walk
25 KB Swings
10 each side – Med Ball Shot Put
Complete as many rounds in 35 min as possible.
Tuesday 10-28-08
WU:
Push-ups
Sky Diver Hold
OH Squats on Wall
Sit-Ups
WOD:
600m Run
21 x DBL 15lb DB Thrusters
21 x Ring Rows
600m Run
15 x DBL 15lb DB Thrusters
15 x Ring Rows
600m Run
9 x DBL 15lb DB Thrusters
9 x Ring Rows
Monday 10-27-08
WU:
400 m Run
Max Plank Hold
SOD:
Kick Boxing: Round Kicks / Side Kicks / Punches
WOD:
Tabata:
Sandbag High Pull
Burpees
Press Jacks
Wall Jumps
Weighted Crunches