Monday 11-30-08 – GPP
November 30th, 2008
WU:
1 Mile Run
WOD:
As many rounds in 20
10 x Dive Bomber Push-ups
15 x Squat Jack
50ft Crab Walk
Finisher:
30 Leg Lifts
30 Supermans
30 Shoe Slap
30 SL Toe Touch
30 Rotating Sit-up
Friday 11-28-08
November 28th, 2008
WOD:
SB Shoulder Press x 8 each side
Walking Lunge 50ft
Sprint 50 ft
40 Sit-ups
Walking Lunge 50ft
Sprint 50ft
Repeat 3 times
Old Boney Hike -Justin, Andrea, Emily, Kanan, Miriam, Dave, Alisa, Bernadette, Wendy
Wednesday 11-26-08
November 26th, 2008
WOD:
50-40-30-20-10
Double Unders
Kettlebell Swings
Sit-ups
Tuesday 11-26-08
November 25th, 2008
WU:
Jump Rope
Push-ups
Lateral Shuffle Jump
WOD:
5 x 5 One Arm DB Clean from floor
5 x 5 One Arm DB Floor Press
3 x 6 Wheel Rollouts
Monday 11-25-08
November 24th, 2008
WU:
3 rounds:
Double Unders x 3 Min
15 Push-ups
15 Pull-ups
WOD:
Tabata Squats
Run 200 m
Tabata Arm Haulers
Run 200 m
Tabata Sit-ups
Run 200 m
Tabata Wall Squat