Monthly Archives: January, 2012
1-31-12 WOD
http://www.youtube.com/watch?v=Ufaa41nkIP8
Find Push Jerk 3 Rep Max
THEN
10rds
5 Pull-Ups
5 Push-Ups
5 GHD Sit-Ups
5 Back Extensions
5 Squats
1-30-12 WOD
3rds
15 OHS (95/65)
15 Knees to Elbows
15 OHS
15 Pull-Ups
1-27-12 WOD
21-15-9
Thrusters (135/95)
KB Swings (55/35)
Burpees
1-26-12 WOD
5 x 500m Row
Rest precisely the time it took to row your previous 500m
1-25-12 WOD
“Tabata This”
Row for Cals
Squats
Sit-Ups
Push-Ups
Pull-Ups
Rest 1min between exercises. Score is total reps.
1-24-12 WOD
The purpose of a warm up is to prepare you for your activity. The warm up is NOT your workout. If you feel like you need to warm up before your “warm up” you’re doing it all wrong.
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1-23-12 WOD
3-3-3-3-3
Press
THEN
50-40-30-20-10
Double Unders
Sit-Ups
Thai Squats
1-20-12 WOD
25 Walking Lunges (ea)
20 Pull-Ups
30 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Push-Press (45)
30 Abmat Sit-Ups
20 DB Hang Squat Cleans (35/25)
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1-19-12 WOD
21-15-9
Front Squat (135/95)
KB Swing (55/35)
Pull-ups
1-18-12 WOD
You have to ask yourself one question. Do you feel lucky?
