WOD April 23/2011

Warm-up: 50-10-50 (Ropes-Burpees-Ropes)

Tabata Stations

Rower
.
Battle Ropes
.
BW Squats
.
Body Rows
.
Sit-ups

W-up: Jump up groiners X 10, squat to stand X 10, 3 way jax 10/direction

Squat 4X8

Then: 3 ROUNDS

Reverse burpees X10
Lunges X10
Push-ups X10
Back extension X10
Lying leg raises X10

Finisher- Dubs X50

Have a happy Easter!!!

W-up: Inchworm race Down and back, Wall ball ABS X 20

Floor Press 5X8

Then: 20 Dubs
10 push press left
5 D.B snatch left

20 Dubs
10 push press right
5 D.B snatch right

GO HEAVY ON THE D.B SNATCH!!!!!!!

W-up: 3 way Jax X 10/dir, Groiners X 10, pull aparts X 10


Dead Lift
4 X 6

Then: AMRAP (20 mins)

Lunges X 10
Renegade rows X 10
M.T climbers X 10
Burpees X 10
V-sits X 10

W-up: 3 Way Shoulder X 10/direction, Squat to Stand X 10, Burpees X 5

Band Chins 5X5

Then: D.B Complex
1 Arm D.B Snatch X 6/arm
D.B Front Squat X 6
1 Arm D.B Push-Press X 6/arm
D.B Swing X 10
Rest 45 Seconds

X 6 Rounds

Finisher: 500m Row

WOD April 14/2011

W-Up: 50-10-50 (Ropes-groiners-Ropes)

Deadlift

3X3

Then:

AMRAP 15 mins

200m row

.

15 Cleans

.

15 Box Jumps

W.O.D. April 14th, 2011

Warm up: 60 Dubs & 3 way shoulders

.

BB Clean & Press 5 x 5

s.s

Body Rows x 12

............................

2 min stations

Plate Rows

V-ups

Pull Aparts

Landmines

T-get ups