WOD 12-21-2007

VOD

“She will bear a Son; and you shall call His name Jesus, for it is He who will save His people from their sins” (Mt. 1:21).

Warm-up

KB Snatch 60 sec

Samson Stretch

Shoulder Stretch

Med-ball Lunge x 10

Push-Up x 10

Pull-Up x 10

Squat x 10

Sit-up x 10

Back Ext x 10

GREAT JOB WILL! YOU HAD THE BEST TIME ! KEEP IT UP! 

WOD

ROW 1000 METER

BOX JUMP 25

ROW 750 METER

BOX JUMP 50

ROW 500 METER

BOX JUMP 75

250 METER ROW

BOX JUMP 100

(JUMPS ARE ON A 24 INCH BOX)

FOR TIME:

WOD 12-20-2007

 Wess looking good with the SOTZ Press!

Warm-up

KB Snatch 60 secs

Shoulder Stretch

Samson Stretch

Push-up x 10

Med-Ball lunge x 10

Pull-up x 10

Sit-up x 10

Squat x 10

Back Ext x 10

WOD

SOTZ PRESS X 12

PUSH-UP X 20

OVERHEAD SQUATS 6

PULL-UP X 10

5 ROUNDS FOR TIME

  

Liz, keep thinking beach season is almost here!

Knees to Ebow 4×10

WOD 12-19-2007

VOD

“Do not be afraid; for behold, I bring you good news of a great joy which shall be for all the people; for today in the city of David there has been born for you a Savior, who is Christ the Lord”

(Lk. 2:10f.).

 

Warm-up

 

KB SNATCH 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X 10

PULL X 10

SQUAT X 10

SIT-UP X 10

BACK EXT 10

 

WOD

POWER CLEAN

5-3-3-3-3-3-3

WOD 12-18-2007

 

Not bad for an 8 yr old on a 24″ box!

GREAT JOB G-DOG! 

VOD

“may the God of hope fill you with all joy and peace as you trust in him so that you may overflow with hope by the power of the holy spirit.” Romans 15:13

Warm-up

KB SNATCH 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X 10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

WOD

 

8 ROUNDS  OF TABATA INTERVALS

KB SNATCH (MEN 1.5 POOD-LADIES 1.POOD)

SUMO DEADLIFT HIGH PULL (MEN 65 - LADIES 45)

SQUAT

BOX JUMP (24″ INCH BOX MEN- 12″ INCH BOX)

WOD 12-17-2007

Nice job on the 1000 meter Row Trent! 

VOD

‘ sow for yourself Righteousness, reap steadfast love, break up your fallow ground, for it is time to seek the lord that he may come rain his righteousness upon you.’ Hosea 10:12

Warm-up

KB Snatch for 60 sec. 45lbs men, 20lbs ladies

Samson Stretch 20 sec

Shoulder Stretch 20 reps (with pvc bar)

Med-Ball lunge x 10

Push-up x 10

Pull-up x 10

Sit-up x 10

Back Ext x 10

“FRAN”

21-15-9 REPS FOR TIME

Thrusters

Pull-Up

TEST TODAY 1000 METERS ROW

WOD 12-16-2007

WOD ( work out of the day)

REST

VOD (verse of the day)

 ”I am the door: by Me if any man enter in, he shall be saved, and shall go in and out, and find pasture” Jhon 10:9

WOD 12-15-2007

Warm-Up

KB SNATCH 1 POOD 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X 10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

WOD “300″ FOR TIME

25 PULL-UP

75 SQUAT

50 PUSH-UP

50 HANGING ABS

25 BOX JUMPS (24″ INCH)

50 KB SNATCH 1.5 POOD

25 PULL-UP

BEST TIME: (11:47 STEPHANIE ROBERTS)

WOD 12-14-2007

WARM-UP

KB SNATCH 60SEC

SAMSON STRETCH

SHOULDER STRETCH

MED BALL LUNGE X 10

PUSH-UP X 10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

WOD ” HAAS THE BOSS” FROM STEPHEN POWELL

SQUAT X 15

RING PULL X 12

SIT-UP X 9

AS MANY ROUNDS AS YOU CAN GET IN 20 MIN!

WOD 12-13-2007

WARM -UP

KB SWINGS 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNGE X 10

PUSH-UP X10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

1 DEADLIFT, 1 POWER CLEAN, 1 CLEAN & JERK = 1 REP

5 REPS PER ROUND

5 ROUNDS FOR TIME: (BEST TIME CHRIS ROBINSON WEIGHT 115 /8:41)

TEST: GHD SIT-UP MAX REPS FOR 2 MIN

(MOST REPS GUNNERY SGT WITHERS 56)

WOD 12-12-2007

WARM-UP

KB SWING 60 SEC

SAMSON STRETCH

SHOULDER STRETCH

MED-BALL LUNDGE X 10

PUSH-UP X10

PULL-UP X 10

SIT-UP X 10

BACK EXT X 10

FOR TIME “ANGIE”

100 PUSH-UPS

100 PULL-UPS

100 SQUATS

100 SIT-UPS

BEST TIME  STEPHANE 11.41 (ASSISTED)

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