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

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

April 25,2011
Wod
Amrap 8x2/4 min rest
5 l chinups
7 elevated pushups
9 squats

5 pullups
10 pushups with a plate
15 lunges

Easter Sunday
Wod
8 rds
16 pushups
16 australia pullups
16 kb squats

After
8 rds/30 secs
Bridge holds
Planks

April 17, 2011

Obstacle course with kids

15 pushes
15 squats
15 situps
15 supermans
Run between stations

April 14, 2011

Wod

7 rds
7 L chin ups
7 ring dips
7 ktes
7 Mountain climbers-each leg
7 goblet squat

After
6 rds
45on15off
Back ext hold

April 13, 2011

WOD
4 rds
25 pullups
15 ohs
25 pushups
15 hpc

after
4 rds
30 seconds each
situps/planks

April 12, 2011

Wod
25 situps/back ext
21---3
presses
50 m farmers walk

April 5, 2011

Too Bad

WOD
7 rds
7 ktes
7 pushups
7 ohs
7 hpc
7 pullups

April 4, 2011

Double Duty
Wod
amrap 20
100 jump ropes
10 pullups
50 m farmers walk


WOD
amrap 15
5 dips
10 sdhp
15 situps

April 2, 2011

Wod
10 RDS
5 DH pullups
7 Dips
12 Squats

After
Hollow rocks
Supermans