Warm up: Hip flexor band stretch & couch stretch 2 mins each

DEAD LIFTS 4 x 6
ss.
Lying Leg Raises x12

and then...2 minute stations with 1 min. rest!
K.B Swings
Box Jumps
Floor Press
Field Goals
Rower

WOD Nov 29/11

Warm-up: 20 Sit-ups, 20 Russian Twists

21-18-15-12-9-6-3

Barbell Clean and Press
Barbell Squats
Push-ups

For time

Finished? Row 500m

WOD 28/2011

W-Up: Bottom Position Squat 2 mins


Filthy Fifty

(HAPPY BIRTHDAY MARG)

50 Dubs (400 singles)
50 Thrusters
50 KB Swings
50 DB Snatch (25/arm)
50 Push-ups
50 Sit-ups
50 Squats
50 Burpess
50 Dubs (400 singles)

1 Round for time

W-up: Super couch 2 min/side, Front plank 1 min, Side plank 1 min/side

Bench
8,5,3,3,3

ss

Face pulls x 15

Then...

1000m row
100 KB swings
100 dubs

(for time)

W-Up: 50-10-50 (Ropes-Burpees-Ropes), Stretch Calves and heel chords 1 min per side

3 Rounds for time (POST TIMES IN COMMENTS)
**

5 TGU's
10 Mountain Climbers
15 Squats
20 Sit ups
25 Jax
*
10 TGU's
20 DB Rows
30 Wall Balls
40 Lying Leg Raises
50 Jax
*
20 TGU's
40 DB Rows
60 Squats
80 Sit ups
100 Jax

WOD Nov 22nd 2011

W-UP: Diesel crew feelgood shoulders

Power Cleans
4X8

Then:

1 Min Stations (for max reps at each station)

T-Get-ups

Rower (cals)

Box Jumps

KB swings

Bench Dips

Jump Rope


Here is the deadlift I was telling you girls about.

WOD Nov 21 2011

warm-up: 1min bottom squat
1min adductors stretch


Squat; 3,3,3,3,3 (80%)


Then: 15 min AMRAP

7 1 arm D.B thrusters right arm ( 25lbs minimum)
7 1 arm D.B thrusters left arm ( 25lbs minimum)

14 Lying leg raise

21 Band pull-aparts