July 28th, 2010
400M RUN
30 THRUTERS
400M RUN
20 THRUTERS
400M RUN
10 THRUTERS
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July 27th, 2010
“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
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July 26th, 2010
WOD
400 M RUN
100 PULL UPS
400M RUN
100 SQ
400M RUN
100 PUSH UPS
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July 22nd, 2010
WOD
20 SQ
20 DL
20 KB
20 DU
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July 22nd, 2010
WARM UP
10 MILE BIKE
WOD AMRAP 20 MIN
200 M RUN
15 BURPEES
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July 22nd, 2010
WOD
KAREN
150 WALLBALL
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July 15th, 2010
WARM UP 2 RDS
400M RUN
BIKE ONE MILE
WOD
10-9-8-7-6-5-4-3-2-1
SQCL
BURPEES
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July 14th, 2010
FIGHT GONE BAD 3rds
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
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Wall-ball: 20 pound ball, 10 ft target. (Reps)
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Sumo deadlift high-pull: 75 pounds (Reps)
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Box Jump: 20″ box (Reps)
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Push-press: 75 pounds (Reps)
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Row: calories (Calories)
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July 13th, 2010
WARM-UP
RUN 1 MILE (GOOD PACE)
POWER
CLEAN & JERK 5-5-5
WOD – 5 ROUNDS:
15 WALL BALLS 20/12
5 BURPEES
10 PUSH-UPS
20 SQUATS
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July 12th, 2010
WOD
8RDS
250M ROW
15 KB
15 BOX JUMPS
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