July 1, 2011

WOD

12-15-21-15-12
press
ohs
pullups

tabata
sit up/back ext

June 12
Bike
6 x 1m

Xfit
Amrap 15
12 ring pushups
20 kb ground to over head

June 11,2011
Bike 13 easy pace

June 10, 2011
am
bike intervals

pm
Wod
25 sit ups/back ext
21-15-9
thrusters
pullups
25 sit ups/back ext
21-15-9
db deadlifts
elevated pushups

May 7,2011
Am
Bike 9

Pm
Amrap 15
5 ohs
4 dead hang pullups
9 burpees

100 Situps/back ext

June 6,2011

Wod
a.m.
Bike. 8x400m sprints

Pm
Amrap 12
7 pushups
10 kb sdhp
7 db press

4 rds
30 secs each
Sit ups / planks

June 2,2011

Wod
5 rds
16 box jumps
12 ring pushups
6 L pullups

After
Back holds