THURS, 03/11/10

AMRAP x 20 minutes
5 Hand Stand Push-Ups
10 Push-Ups
20 Kettle Bell Swings (American)

WED, 03/10/10

WOD:

Clean & Jerk 10.7.5.3.2.1

TUES, 03/09/2010

WOD
[400 meter sprint/1minute rest] x 8
Then – 50 Burpees

MON, 03/08/10

WOD

For Time - 6 Rounds

10 Pistols (Single Leg Squats)

-->per leg

30 Double Unders

10 Renegade Rows - 2 Pood/1Pood

-->per arm

SUN, 03/07/10

4 rounds for time of:

50 Sit ups

10 Handstand push-ups (Ab-mat + metal 5# plate)
20 Box Jumps

SAT, 03/06/10

WOD

25 Squats

25 Push-Ups

25 Pull-Ups

25 Sit-Ups

50 Squats

50 Push-Ups

50 Pull-Ups

50 Sit-Ups

75 Squats

75 Push-Ups

75 Pull-Ups

75 Sit-Ups

FRI, 03/05/10

Turkish Get-Ups (per arm) 5.5.5.5.5

THU, 02/04/10

WOD

AMRAP x 15 Minutes

10 Wall-Balls
10 Pull-Ups
10 Box Jumps


Then: 3 attempts max hold - plank competition
-last person still holding plank wins
-everyone else has to do 10 burpees before proceding to next round