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

Feb 22, 2011

WUP

3 rds

10 pushups

10 chinups

10 back extensions

10 sit-ups

10 ohs bar

WOD

7 rds

100 jump ropes

7 pullups

Rest 3 minutes

7 rds

100 jump ropes

7 ktes

75 ohs bar

Feb 18, 2011

WUP
3 rds
15 pushups
15 back extensions
15 kb swings

WOD
4 rds
25 pullups
25 deadlifts
400 m run

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Jan 27, 2011

WOD

50 DB Thrusters
50 Back Ext
50 Pullups
50 KB swings
50 Pushups
50 Lunges
50 Situps
50 DB row

Also, you must wear a weighted vest for this

Jan 26, 2011

WOD
21-15-9
ohs
pullups
with a weighted vest

Jan 25, 2011

wod
800 M RUN
50 PRESSES AT 95#
75 LUNGES W/ 45#
100 SITUPS
800 M RUN

Jan 23, 2011

WUP

1000 m row

Dynamic stretches

WOD

21/15/9

Bench 95

Hanging power cleans 65

10 db lunges between rds

Then

200 m row

21/15/9 pullups

10 box jumps x(3)

Jan 21, 2011

WOD

10 rds

One Arm DB Power Clean Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number