Friday 2-27-09
Prep:
Pack Lateral Bends
Plank
Squats
WOD:
Repeat 3 Times:
Bear Crawl 75 ft
25 Bear Hug Squats
25 Pack Rows
50 Pack Floor Press
50 Arm Haulers
Sprint 50 ft
75 Shoe Slappers
Finisher:
100 SL Toe Touch
Wall Squat for Time
Thursday 2-26-09
COMPLETE 5 ROUNDS AS FAST AS POSSIBLE
RUN 400M
10 X 2 ARM CLEAN & PRESS
12 BURPEES
LOG YOUR TIME AND LOADS
Friday 2-20-08
40-30-20-10
Step-ups each leg
Wall dips
Supermans
Shoe Slappers
Thursday 2-19-09
WOD: Strength Endurance
5 TGU
10 Swings
10 Cleans
10 Press
10 Snatch
10 Lunge
10 Rows
10 1 Leg DL
Finisher: The Wheel
Tuesday 2-17-09
WU: 1/2 Mile Run
1 min jacks
1 min toe touch
1 min hell kicks
WOD:
10 min Block
TGU 3 each side alternating for 10 min
Then
Round 1, 5 min
30 sec Punchout
30 sec Squat Thrust
30 sec Knees
30 sec Squat Thrust
30 sec Left Front Kicks
30 sec Squat Thrust
30 sec Right Front Kicks
30 sec Squat Thrust
30 sec Punchout
30 sec Squat Thrust
Round 2, 5 min
30 sec Punchout
30 sec Hammer crunch
30 sec Knees
30 sec Hammer crunch
30 sec Left Front Kicks
30 sec Hammer crunch
30 sec Right Front Kicks
30 sec Hammer crunch
30 sec Punchout
30 sec Hammer crunch