Warm-Up: V-Ups x 10, T-Gets x 5/arm, Burpees x 10

"PROWLER, OH PROWLER!"

AMRAP 20 min.

~*Prowler Sprint*~
Push-Ups x10
Sit-Ups x15

Finisher: 2 ROUNDS
Front Plank 45 sec.
Lying Leg Raises x10

Side Plank 30 sec.
Lying Leg Raises x10

Side Plank 30 sec.

W,O.D August 26, 2011

Warm-Up: 20 Cossack Squats, 20 Lying Leg Raises, 3-Way Shoulder Circuit

"Fury Whip"

40 Mountain Climbers
20 Box Jumps
100 Ropes

40 D.B Push Press
20 Burpees
150 Ropes

40 Sit-Ups
20 D.B Snatch
200 Ropes

40 Squats
20 T-Ups
250 Ropes

40 Jump Jax
20 Push-Ups
300 Ropes

W.O.D August 25, 2011

Warm-Up: 20 (total) cossack squats, 20 Jump Jax, 20 Band Pull Aparts, 100 Ropes

"DEADLY"
AMRAP

DL x5 + 10 Burpees

DL x5 + 20 T Get Ups

DL x5 +30 Push Press

DL x5 + 40 Sit Ups

DL x5 + 50 Squats

Finisher: 3 Rounds
45 sec. Front Plank
8 Lying Leg Raises

WOD Aug 24/2011

W-up: Med Ball ab circuit X2

6 min amrap per station

6 pwr cleans -- 6 box jumps

6 push press -- 6 body rows

6 Thrusters -- 6 Burpees

6 Lying Leg raise -- 6 push-ups


Finisher: Rower sprints

W.O.D Aug 23, 2011

Warm-Up: 10 P-ups, 15 Tuck Jumps, 20 Push Press

4 sets
Band Chin-Ups x8
ss.
Dips x12

and then...

50 Weighted Lunges
50 D.B Snatch (25/arm)
6 T-Push-Ups

25 Box Jumps
25 Back Ext.
6 T-Push-Ups

10 D.B Rows
10 Sit-Ups

6 T-Push-Ups

Warm up: 10 Squats, 10 Box Jumps, 20 Jax, 30 Russian Twists

x 2 Rounds

.

25 What!?

.

25 Push ups

25 Field Goals

25 Thrusters

25 Step ups/leg

25 DB Snatches/arm

25 S.L. Dead lifts

25 Burpees

250 Jump rope

W.O.D August 18, 2011

Warm-Up: Thrusters x10, Star Jumps x10, Sit-Ups x10

Clean + Press
5x5
ss.
Lying Leg Raises
x15

and then...

50-10-50
D.B Push Press x15
Wipers x15

50-10-50
Renegade Rows x12
V-Ups x12

50-10-50
Field Goals x10
Hamstring Curls x10