Friday 11/13/09

WOD "Teamwork"
300 squats
200 pushups on a ball
100 kettlebell swings
50 burpees
25 225lb deadlifts

we did this workout with a partner. you had to finish each excercise before you could move to the next and only one person could be working at once. Iceman and I Smoked through this in 15:02

11-12-09 Tabatta

WOD:

Do each exercise for 20 seconds on and 10 seconds of rest for 8 sets. Record number of reps

Barbell SDHP 135lbs

Barbell Thusters 135lbs

Dumbell SDHP 50lbs

Dumbell Thrusters 50 lbs

103 total reps

Wednesday 11/11/09

WOD:
Row for calories, Jump rope, burpees: as many as possible in 3 min for each excercise
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min

929 total reps

Mon 11/9/09

WOD
Max Pullups and Pushups 5 rounds 2 min rest between rounds
R1: 20 pullups, 25 pushups
R2: 20 pullups, 25 pushups
R3: 20 pullups, 25 pushups
R4: 20 pullups, 25 pushups
R5: 20 pullups, 55 pushups

100 pullups, 155 pushups

Sat 11/7/09

WOD
21-15-9 of

burpee box jumps
strict "L" pullups
35 lb db squat cleans
slap pushups

WED Nov 4th "Annie and Snatchmaster"

Annie:
Double unders and situps
50-40-30-20-10
19:45

Snatchmaster:
1-snatch
2-overhead squats
3-snatch balances

115 lbs, 135 lbs, 155 lbs, 165 lbs, 180lbs

Tue Nov 3 2009 “MAN-MAKER”

The WOD:
21-15-9
“man-makers” - DB (35/20) Push-up… to prone row (right and left)… stand, clean and press the DBs, and
STRICT (no kipping or bands) pull-ups

16:22

Friday 10/30/09 "Grannie"

WOD

10 x power clean and snatch (135 lbs)
15 x pullups
21 x db thrusters (35 lbs)
50 x Double unders
50 x Situps
15 x pullups
21 x db thrusters (35 lbs)
10 x power clean and snatch (135 lbs)

10:59

Tue 10/27/09 "Big Fat Cindy"

WOD:
15 Pullups
30 pushups
45 Air Squats

AMRAP 20 min.

6 rounds and 15 pullups