W.O.D March 8, 2011

Warm-Up: Turkish Get-Ups (5/arm), 20 Band Pull a-parts, 10 Mt Climbers


B.B Clean +Press
5x5

Followed by...

50 Russian Twists
15 Push-Ups
15 V-Ups
15 Thrusters

30 Star Jumps

10 Thrusters
10 V-Ups
10 Push-ups
50 Russian Twists

W.O.D. March 7 2011

Warm up: Jump Up Groiners x 10
Sit-Ups x 20
Jumping Jax x 30

Deadlifts 5x5

Lunges Down Lunges Back
10 Star Jumps 8 Push-ups
10 reg. Jumping Jax 5 Burpees
10 Box Jumps 8 Renegade Rows

Finisher: 50 Wall Balls

W.O.D March 5, 2011

Warm-UP: 25 Dubs (or 100 Ropes), Shoulder Circuit (10/direction), 25 B.W Squats

Chin Ups
5x5
***15 Push-Ups in between sets***

15 Minutes AMRAP

10 Box Jumps
10/arm D.B Row
10 V-Ups

Finisher: 50 Mountain Climbers

W.O.D March 4, 2011

Warm-Up: Shoulder Circuit (10/direction), Mt. Climbers x20, Cossack Squats (10/leg)

"KOSMOS"

300 Ropes
30 Squats

200 Ropes
25 Sit-Ups

150 Ropes
15 Push Press

100 Ropes
10 Lunges/ leg

50 Ropes
5 Burpees

W.O.D March 3, 2011

Warm-Up: Jump up groiners x10, Dips x15, Star Jumps x20

Good Ol' Thursday

250m Row

20 Push-ups
25 Sit-ups
20 Wall Balls

200 Ropes

20 Thrusters
25 V-Sits
20 Burpees

250m Row

Finisher: 100 Band Pull-A-Parts

W.O.D. March 2, 2011

W/up: Tabata Jax x 5 rounds, Pull aparts x 20, Squats x 20

5 x 5 Squats

...

Then...

.

1 min of:

Burpees

Ropes

Push ups

Vups

Lateral Raises

...

T get ups x 5 /arm after every min

W.O.D March 1, 2011

Warm-Up:

100 ropes
15 push-ups
100 ropes

ABDOMINUS

Burpees x10
Med. Ball twists x50
Lying Leg Raises x0
Jumping Jax x50
Wall Balls x20
Sit-Ups x50
Med. Ball Twists x20
V-Sits x20
Burpees x10

Finisher:

AB Circuit (10/direction)