Friday 7-31-09
July 30th, 2009
WOD:
1 Mile Run
Max Pull-ups
15 Pike Push-ups
Repeat 3 x AFAP
Thursday 7-30-09
July 29th, 2009
Pyramid Workout
10-9-8-7-6-5-4-3-2-1
Burpees
One Arm KB Clean
One Arm KB Row
Leg Levers
Wednesday 7-29-09
July 28th, 2009
Sprint Repeats
4 x 800m
Rest 5 min before next sprint
In between sets do 20 Push-ups & 30 Sit-ups
Tuesday 7-28-09
July 27th, 2009
WU:
1/2 Mile run
30 sec each x 2 of: Jumping Jack, Alt Toe Touch, Pushup, Situp, Superman
WOD:
Repeat 5 Rounds for time:
500m Run
10 DB Snatch each Arm
15 Box Jumps
20 4 Count Mountain Climbers
Finisher: 30 Wheel Roll-outs
Monday 7-27-09
July 27th, 2009
PREP:
Duynamic Warmup
WORKOUT:
3 Mile run timed
FINISHER:
100 Sit-ups in as few sets as possible