W.O.D June 20, 2011

Warm-Up: Front Plank - 1 min
Slide Plank 30 Sec/ Side

Squat
4 x 6 Reps

Then...
20min AMRAP
7 D.B Snatch/arm
7 Box Jumps
7 Push-Ups

W.O.D June 18, 2011

Warm-Up: Med Ball Ab Circuit x 15/Dir

Rowed
D.B Clean & Press x 8
Jax x 16
Mountain Climbers x 32
150m Row

Push -Ups x 8
Lunges x 16
Squat x 32
150m Row

D.B Clean & Press x 8
D.B Row x 16/arm
Sit-Ups x 32
150m Row

AMRAP X 25min

W-up: 20 Jumping jax, 20 Jump up groiners,20 sit-ups

"PHISH"

Box Jumps
Thrusters
Plank Row
Field Goals
T-Get Ups

W.O.D June 16, 2011

Warm-Up: 1 min. max reps. Sit-Ups, 1 min. max reps. Dubs

"NINJA"

10 ROUNDS

Squats x10
Burpees x5
P-Ups x10
Ropes x100

WOD June 15th, 2011

W/up: Tabata Squats & Pull Aparts x 5 rounds

..

Dead-Thrubbin'
***
25 Thrusters
5 Dead lifts
50 Dubs
*
20 Thrusters
5 Dead lifts
40 Dubs
*
15 Thrusters
5 Dead lifts
30 Dubs
*
10 Thrusters
5 Dead lifts
20 Dubs
*
5 Thrusters
5 Dead lifts
10 Dubs
*

Time? Prowler time!

W.O.D June 14, 2011

Warm-Up: 10 Leg Raises, 30 Star Jumps, 30 Russian Twists, 40 Sit-Ups

Band Chins 3x5
Band Dips 3x5

3 ROUNDS

1 min. Ropes
30 sec. rest

1 min. push-ups
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Squats
30 sec. rest

1 min. Ropes
30 sec. rest

1 min. Burpees

W.O.D June 13, 2011

Warm-Up: Font Plank x 1 min, Side Plank x 30 Sec/ Side > x 2 Rounds

D.B Floor Press 4 x 8
SS
Band Pull Aparts 4 x 20
SS
MTN Climbers 4 x 20

Then: 20min AMRAP
200m Row
20 Renegade Rows
15 1 Arm Push-Press
10 Wipers