WOD 12-11-2007
December 11, 2007
WARM-UP
“GI-JANE”
BURPEE TO PULL-UP X 50
BEST TIME WAS 5:31 (NG)
WALL-BALL X 50
BEST TIME WAS 1:51 (TM)
500 METER ROW TEST
BEST TIME 1:39 (PB)
WOD 12-10-2007
December 10, 2007
BACK TO BUISNESS AS USEAL
WARM-UP
KB SWING 1.5 POOD (55) 60SEC
SHOULDER STRETCH
SAMSON STRETCH
PULL-UP X 10
PUSH - UP X 10
SIT-UP X 10
BACK EXT X 10
FOR TIME
1 ARM KB SWING 1.5 POOD X 20
BACK EXT X 20
1 ARM KB SWING 1.5 POOD X 20
RING DIPS X 20
1 ARM KB SWING 1.5 POOD X 20
SQUAT X 20
1 ARM KB SWING 1.5 POOD X 20
HANDSTAND PUSH UP X 20
WOD 2007-12-04
December 4, 2007
Warm-up
KB swing 60 sec
Shoulder Stretch
Samson Stretch
Overhead med-ball lunge x 10
Pull-up x 10
Push-up x 10
Sit-up x 10
Back ext x 10
Workout
50 Squats
20 KB swings (10 each arm) 25pd
10 Box jumps or step ups
20 Dips (Rings)
3 Rounds for Time
Modified Workout
50 Squats
2 Arm KB swings, 20 Reps, 10pd
10 Box step ups
20 Push-ups
3 Rounds for Time
WOD 2007-12-03
December 3, 2007
Today we did:
20 wall-ball
30 lunges (ea Leg)
40 Push-ups
50 Jump-ropes
4-Rounds For Time
