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

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