W.O.D July 6, 2011

warm up: 100 Ropes, 10 Squats, 10 pushups, 10 situps X 2

W.O.D.

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"Lunge Buffet"

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10 Burpees

10 Situps

Lunge Down and Back

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10 Pushups

10 Rolling Planks

Lunge Down and Back

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AMRAP

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Finisher: 100 Jump Rope X 3

W.O.D July 5, 2011

Warm-Up: 1 min. T.G.U, 2 min. Dubs

DEADLIFTS
4x6

and then...

AMRAP 20 minutes

K.B Swings x12
Push-Ups x10
Ropes x100
D.B Snatch x8/arm

WOD July 4/2011

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

Monday Meltdown

100 Squats

90 Jumping Jax

80 Sit ups

70 KB Swings

60 DB Snatches

50 Push Press

40 Calorie Row

30 Box Jumps

20 Wall Balls

W-up: Front plank X 45 sec. 10 sit-ups, side plank 30 sec. 10 sit-ups, side plank X 30 sec. 10 sit-ups

"Saturday Morning"

50 BW squats
40 D.B Push press
30 Push-ups
20 v-sits
10 burpees
100 Jax
10 burpees
20 v-sits
30 push-ups
40 D.B Push press
50 weighted lunges

W.O.D June 23, 2011

Warm-Up: 3 Way Shoulders (10/direction), 20 B.W Squats, 10 V-ups

"ROPE-A-DOPE"
2 ROUNDS

100 Ropes
5 Push-Ups
100 Ropes
10 Sit-Ups
100 Ropes
15 Jump Squats
100 Ropes
20 T.G.U's (10/arm)
100 Ropes

Finisher: Med. Ball Crunch + Toss x50

WOD June 22, 2011

Warm up: T-get ups x 5/arm, 5 push ups, 3 way shoulders

CHINS 3 X 6 reps

...

10 Body rows

20 Squats

30 Pull Aparts

3 laps of the building

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10 Body rows

20 Squats

30 Pull Aparts

2 laps of the building

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10 Body rows

20 Squats

30 Pull Aparts

1 lap of the building

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W.O.D June 21, 2011

Warm-Up: Reverse Lunges x10/leg, Ropes x100, Pull A-Parts x15

"52 PICK UP"

Spades= Squats
Hearts= Push-Ups
Clubs= Dubs
Diamonds= V-Ups

ACE= 10 Burpees & JOKER= 250m row

Face Cards...

JACK= 12
Queen= 14
King= 15