W.O.D August 16, 2011

Warm-Up: Cossack Squats x10/leg, push-ups x10, B.W Lunges x20 (total)

B.B Squats 4x6
ss.
Jump Jax x15

and then...

AMRAP

Back Ext. x 20
Weighted Lunges x10/leg
Weighted Sit-Ups x 20
200m Row

W-UP: FRONT PLANK, SINGLE LEG PLANKS, SIDE PLANKS


10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10

OH LUNGES (WEIGHTED)
BURPEES
FIELD GOALS

WOD Aug 10/11

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

Band Chins
5X5


Tabata Stations

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

WOD Aug 9/2011

W-up: side planks - 30 sec/side, front plank X 1min

Deadlift

5-5-3-3-1-1

Then:

5 rounds for max reps

1 min front squat (45lbs barbell)

1 min dubs

1 min rest

W-up: 3 way shoulders X10/dir, squat to stand X10, wipers X10

AMRAP 7 min w/ 1 min rest

10 power cleans
20 box jumps

AMRAP 7 min w/ 1 min rest

10 wall balls
10 russian plate twists

AMRAP 7 min w/ 1 min rest

5/arm D.B clean and press
5 burpees

AMRAP 7 min

4/leg SLRDL
12 Sit-ups

August 4, 2011

Warm-Up: Push-Ups x10, Side plank for Max. Time

"Barbellous"

50, 40, 30, 20, 10 Mt. Climbers

4, 8, 12, 16, 20 B.B Squats

10, 20, 30, 40, 50 Lying Leg Raises

W.O.D August 2, 2011

Warm-Up: T-Get Ups x5/arm, Burpees x10, Cossack Squats x20 (total)

Dead lifts 4x5
ss.
Jump Jax x20

and then...

4 Rounds
Field Goals x20
Plate Twists x25
100 Ropes
Sit-Ups x20
Plate Twists x25

Finisher: O.H Plate Squats x15, Plate Rows x20, O.H Plate Squats x15