Month: April 2012

120430

Warm Up 2min Jump Rope 2min Rowing   Mobility   WOD 10 Wall Balls (20/14) 15 Burpees 20 KB swings (53/35) 12 min AMRAP   3 Power Cleans EMOTM 7mins

120427 Friday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD 800m Run then 10 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats  

120426 Thursday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD 200m Run 12 Toe To Bar 12 Thruster (75/53) AMRAP 17min  

120425 Wednesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank WOD 7 Wall Ball (20/14) 7 Slam Ball (40/20) 100m Run AMRAP 5min 1min Rest 5 Rounds  

120424 Tuesday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank Skill Double Unders WOD Annie 50-40-30-20-10 Double Under Sit Up   Power Clean and Jerk 7 (135/95) 200m Run 6 Rounds  

120423 Monday

Warm Up :15 Jumping Jacks :15 Squats :15 Mountian Climbers :15 Jump Squats :15 Plank :15 Superman :15 Side Plank :15 Side Plank Skill Clean and Jerk Practice 5×3 WOD 4 Deadlift (255/185) 6 Burpee Pull Up 9 KB Swing (70/53) Amrap 12min

120418 Wednesday

Warm Up :15 Jumping Jacks :15 Squat :15 Mountian Climbers :15 Jump Squats 4 Rounds Mobility WOD Power Clean 7 (185/125) Toe to Bar 10 Double Under 30 5 Rounds

120417 Tuesday

Warm Up :15 Jumping Jacks :15 Squat :15 Mountain Climbers :15 Jump Squats 4 Rounds Mobility WOD 12 Push Jerk (125/83) 10 Burpees 5 Rounds

120416 Monday

Warm uP Run 400m 30 Squats 20 Pass Thru 30 PVC Overhead Squat Mobility WOD 200m Run 30 Air Squat 5 Rounds 4 Strict Pull Ups 4 Ring Dips 6 Rounds

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