W.O.D. July 29, 2010

W/up: 2 mins of Ropes, 3 way shoulders x 12/way, Cossack Squats x 20
...
Bench Mark
.
2 mins max reps of Push ups
.
2 mins max reps of Sit ups
.
2 mins max reps of Burpees
.
2 mins max weight T.G.U.'s
.
2 mins max reps of Dubs
.
500m Row for Best Time

W.O.D. July 28th, 2010

W/up: B.W. Lunges x 20, Jump up Groiners x 20, Push ups x 10 x 2 Rounds

"Century of Fun!"

100 DB Snatches

100 Squats

100 Push Press

100 Swings

W.O.D. July 27th, 2010

W/up: 50 jax-20 Squats- 50 jax

"Rope-a-Dope"
2 Rounds
...
100 Ropes
5 Push ups
100 Ropes
10 Sit ups
100 Ropes
15 Squat Jumps
100 Ropes
20 T.G.U's (10 per)
100 Ropes

Finish with 500m Row or Prowler

W.O.D. July 26th, 2010

Warm up: Dubs x 20, Cossack Squats x 20, Mountain Climbers x 50

"Lunge Buffet"

AMRAP

Lunge Down

Burpees x 5

Lunge Back

Push ups x 10

REPEAT

Saturday July 24/10

Warm-up:500m Row

"Diva Hangover"
AMRAP
DB Clean & Press
Burpees x 10
DB RDL's x 15
Step Ups x 20
Leg Raises x 30

Finally Friday

Warm-up: 25 med ball twists, 25 Jax, 25, cossack

"Finally Friday"

You will do 1 minute of each following exercises for 3 rounds.


Burpees
Squats
Push Ups
Sit ups
Box jumps


No rest between exercises, just get there and get started.
After you have done all 5 exercises, you will get a 1 minute break and then the next round starts.

W.O.D. July 22nd, 2010

Warm up: 100 ropes, 10 Burpees, 50 Ropes, 5 Burpees, 100 Ropes

"Tabata This, Tabata That"
20 sec work, 10 sec rest
8 Rounds each of:

DB Clean & Press
Mule Kicks
Lateral Raises
Plank Rows
Medicine Ball/Plate Twists