march 28, 2010

wod

10 rds

10 scorpions

10 back ext

15 pushups

March 25, 2011

Wod

10 rds

7 pullups

9 pushups

11 back ext

After

Tabata bridges

March 24, 2011

WOD

25 Situps

25 back ext

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

50 m farmers walk

March 23, 2011

wup

5 rds

20 Situps

20 back ext

wod

amrap 20

5 l chinups

10 ring pushups

15 ohs bar

March 16, 2011

Double duty

3 rds

50 squats

20 pushups

21-15-19

Front squats

Dips

Much later

Death by pullups

march 15, 2011

wod
5 rds presses 95# max reps

march 14, 2011

wup
3 rds
100 jump ropes
5 wall walks

wod
8 rds
5 squat cleans
7 pullups
9 kb swings

after
tabata situps

March 11, 2011

WUP

100 jj

WOD

4 rds

25 sit-ups

25 back extension

25 pullups

25 kbswings

March 10, 2011


WOD

50-10
pushups
10-50
db squats
3 50 m sprint

after
50 situps
50 back ext

March 9, 2011

Well world i am back, no longer following someone elses blog. gotta do it my way. so here it goes.

WUP
3 rds
10 situps
10 scorpions
10 thrusters

WOD
amrap 15
6 OHS 65#
8 db push press 45#
10 hanging power cleans
30 jump ropes