1/8/12 Am Strength Bench T row Lunch Spin bike Intervals Pm wod 7 rdft 7 db g2o 7 pull-ups 7 true push-ups 7 toes 2 bar 7 bridges

1/7/13 2 miles elliptical 3x10 Ring push-ups Curls

11/7/12 Wod 5 rdft 2 rope climbs 15 db HP clean & jerks 20 burpees

July 25,2011

150 kb swings




July 24
5 rds
30 situps
30 pushups
3 40m sprints

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 22,2011

Wod
Amrap 20
4 pullups
6 thrusters
8 kb swings
5 back ext

July 21,2011

5 rds
Max dead hang pullups

Metcon
5 rds
30 pushups
2 50 m sprints

July 20, 2011

AM
10 mile bike

lunch
8 rds
8 pullups
8 hanging clean and jerks
8 burpees

July 19, 2011

wod
4 rds
400 m run
25 pushups
15 db deadlifts

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

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