4/12/11

WU WOD

40 YD SPRINT

5 TIRE FLIPS

15 KB SWINGS

40 YD SPRINT

WOD 3 ROUNDS FOR TIME OF:

25 OVER HEAD SQUATS

25 RING PUSHUPS

25 BALL SLAMS

EVERY 3 MINUTES- 1 MINUTE WALL SIT

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WOD- “ANNIE”

WU WOD

25 MT CLIMBERS

25 PUSHUPS

25 AIR SQUATS

10 WALL CLIMBS

 

WOD- ANNIE

DOUBLE UNDERS

SITUPS

50,40,30,20,10


WOD 4/8/11

WU WOD

3 MIN JUMP ROPE

5 PISTOLS EACH LEG

10 KB PRESS

15 BALL SLAMS

20 PUSHUPS

 

WOD- 3 ROUNDS FOR TIME OF:

40 YD SPRINT

20 REVERSE GRIP PULLUPS

20 KB SWINGS

20 SCISSOR KICKS TO THE THREE COUNT


WOD 4/7/11

WU WOD

400 METER RUN

5X EACH LEG SAMPSON STRETCH

10 KB CURLS

15X EACH SIDE OBLIQUE CRUNCH

 

WOD-2 ROUNDS FOR REPS OF:

2 MINUTES OF BURPEES

1 MIN REST

2 MIN ABMAT SU

1 MIN REST

2 MIN KB SQUATS

1 MIN REST


WOD 4/6/11

WU WOD

40 YD SPRINT

5 MIN OF “CINDY”

40 YD SPRINT

 

WOD- 21-15-9 FOR TIME OF:

RING PUSHUPS

GHD SU

PUSH PRESS


HAPPY BIRTHDAY LENNY!!!!


WOD 4/5/11

 

WU WOD

3 MIN JUMP ROPE

15 BURPEES

20 WEIGHTED ABMAT SITUPS

25 AIR SQUATS

 

WOD- AMRAP IN 15 MIN 0F:

6 FRONT SQUATS

12 TOES TO BAR

18 KB SWINGS