WOD Sept 14/2011

W-up: Jump up groiners X10, 3 way shoulder circuit X10/direction, 50-10-50 (ropes-burpees-ropes)

ABDOMINUS

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

2 rounds

Finisher:

AB Circuit (10/direction)

WOD Sept 13/11

W-up: Toe Drop Split drill 3X10

Clean and Press
5,5,3,3,3

Then: 5 rounds for time

2 laps (or 200m row if its raining)

20 KB swings

20 Bench Dips (Yes, 2 nights in a row, grow some triceps and/or get rid of the bingo wings)


Post time in comments

WOD Sept 12/11

W-up: Toe Drop Drill (yes, again, until we achieve mastery of the skill)

Band Chins

6X 4 reps


Then: 4 rounds for time

7 Overhead squat
9 Clean and press burpees
11 Bench dips

Please post your times in the comments section of this blog

September 8

Warm Up:
20 Dubs, 10 Squats, 10 Push Ups, 10 Sit Ups
x2 rounds
-----------------
Turkish Getups x 3 sets of 3 each arm
Work up to heavy set of 3
----------------

AMRAP
Lunge Buffet

Lunge Down
10 Burpees
10 V-ups

Lunge Back
DB Snatch x 5 per arm

WOD September 7

Push Press
8,8, 5,5, 3,3 reps

AMRAP

10 Body Rows
12 DB Rows
20 Band Pull Aparts
40 Med Ball Twists

WOD for Sept 6th, 2011

Warm up: 10 jump up groiners, 10 cossack squats, 10 jump squats

SQUATS
8, 8, 5, 5, 3 reps

s.s

Decline Sit ups x 15

-------------------------------------------------------------

6 Rounds
1 min/ 30 sec rest stations of

Power Cleans
Box Jumps
Push ups (new standard)

.

W-up: 100 jump ropes, 12 turkish get-ups, 100 jump ropes

"TO THE END"
FOR TIME

25 Burpees
50 Push-Ups
75 Squats
100 Sit-Ups
75 Squats
50 Push-Ups
25 Burpees