WOD 08/01/11

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


4/18/11

WOD-

FIGHT GONE BAD


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


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