May 25, 2011

REST DAY

May 25,2011

Wod
5 rds
12 back extensions
12 half get UPS
12 pull ups
12 w pushups
12 ohs w stick

May 24, 2011

Wod
8 m bike

8 stairs w 20lb vest
80 pushups w vest

May 19, 2011

Wod
20 to 1
lunges
presses
must use a 45 bar

50 pullups

May 18, 2011

Wod
25 Situps
25 back ext
21-18-15-12-9-6-3 db press
50 m farmers walk

May 17, 2011

Wod
5 l pullups
8 w pushups 25#
10 ohs bar only

After
Tabata bike

May 9, 2011

wod
7 rds
7 pullups
7 hang power clean and jerks
7 back squats
7 pushups
7 supermans