W.O.D. Sept 25th, 2010

Warm up: 10 Squats, 10 T.G.U's, 10 Push ups

WOD

4 Rounds of

10 DB Rows per arm

20 Push Press

30 Lunges

40 Weighted Jump Squats

W.O.D. Sept 23rd 2010

W-Up: 3 way shoulder circuit, 1 min rotating planks.

Complete for time

10-1

DB Snatch (per arm)
Burpee

Then:

10-1

Squats
Wall Ball Sit ups

Then:

10-1

Lunges
Push ups

W.O.D. Sept 22nd 2010

Warm-up: 300 Ropes

"Twisted Fifty"
.
50 Dubs/ 200 Ropes
50 Thrusters
50 Push-ups
50 DB Swings
50 Box Jumps
50 DB Snatches (25/arm)
50 Sit-ups
50 Burpees
50 Dubs/200 Ropes

W.O.D. Sept 21st 2010

Tabata Stations

4 rounds per station

KB swings

Push-ups

Jax

Lunges

Rower

Pull aparts

Sit-ups

Power through the rounds until the time runs out!

W.O.D. Sept 20th 2010

20 Back Squats

20 Knees to elbows

2o Back Squats

20 Knees to elbows

20 Back Squats

20 Knees to elbows

Then,

21-15-9

Burpees

Situps

W.O.D. Sept, 16th, 2010

Warm up: 50-10-50-10-50
.
"Stationary"
.
1 min work, 45 sec rest
..............................
Box Jumps
T.G.U's
Pull Aparts
Dead lifts
Dubs
Ab Circuit

Warm up: Push ups x 10, Squats x 10, Burpees x 10, Sit ups x 10

With a partner and one barbell or set of DB's complete for time of:

100 Push Press
100 Plank Rows
100 Ab Roll outs

60 TGU's
***
-Partition reps between partners as needed to complete the reps for each movement.
-Weights should NEVER rest!