3 MIN AMRAP
PRESS TO OHS
2 MIN REST
6 MIN AMRAP
10 T2B
20 BICYCLE CRUNCH
30 MED BALL TWIST
2 MIN REST
9 MIN AMRAP
15 BURPEES
20 YD SPRINT
25 SQUATS
4/20/11
WU WOD
3 MIN JUMP ROPE
20 BACK EXT ON ABMAT
15 KB SWINGS
5X EACH LEG SAMPSON STRETCH
WOD- 21-15-9 OF:
TRUSTERS
BURPEES
BALL SLAMS
4/19/11
WU WOD
1 LAP
20 LEG LIFTS
25 ELEVATED PUSHUPS
WOD- 3 ROUNDS FOR TIME OF:
1 LAP
30 WEIGHTED ABMAT SITUPS
1 LAP
15 TOES TO BARS
4/15/11
WU WOD
4OO METERS
HOLD PLANK FOR 1 MIN
15 OVERHEAD SQUATS
FARMERS CARRY
WOD- COMPLETE 3 ROUNDS FOR TIME OF:
SUICIDE SPRINT
15 PULLUPS
20 WALL BALL SHOTS
25 WEIGHTED SU
4/14/11
WU WOD
10 THRUSTERS
10 SLEDGE HAMMER TIRE HITS
25 WEIGHTED BFSU
WOD- 21-18-15-12-9 OF:
KB SWINGS
KB OBLIQUE CRUNCH
KB SNATCHES
IF YOU PUT THE KB DOWN AT ANY POINT IN THE WORKOUT YOU MUST COMPLETE 5 BURPEES
4/13/11
WU WOD
3 MIN JUMP ROPE
20 HANG CLEANS
20 TOES TO BAR
SAMPSON STRETCH
WOD- AMRAP IN 15 MIN OF
400 METERS
20 RING DIPS
20 GHD SU
