W.O.D. 3/15/11
W.O.D. 3/15/11
every minute on the minute:
3 Burpees
5 Push Ups
10 Mt climbers
Thrusters
as many rounds to 100 Thrusters
W.O.D. 3/11/11
W.O.D. 3/11/11
5RFT – all with Med ball
10 Cleans
20 ab mat
30 overhead walking lunges
40 Mt. cllimbers
W.O.D. 3/10/11
W.O.D. 3/10/11
10-1
OTL Swings
Pull-ups
Push-ups
in between each round, 2 TGU per side
W.O.D. 3/9/11
W.O.D. 3/9/11
21-15-9
pistols (each side and with rings)
Stiff leg dead lift
Heavy seated twist
W.O.D. 3/8/11
W.O.D. 3/8/11
15 minute AMRAP:
10 jump lunge
10 suicide plank
10 alternate push press
10 box/ring dips
W.O.D. 3/7/11
W.O.D. 3/7/11
1 round = 7WallBall & 7Box Jumps
3 rounds
15 Ab Mat
3 rounds
15 Ab Mat
3 rounds
15 Ab Mat
W.O.D. 3/4/11
W.O.D 3/4/11
5 rounds for time:
5 Pull-ups
5 KB Snatch L/R
sprint 250 m or row 250 m or 200 jump rope,must do all 3 once
Kettlebell Training?
Whole 9
