3/28/2007 0600

Weight O` The World

Pair up and complete
3 Rds:
25 Swings
20 DB Walking Lunges
15 Wall Ba11
10 Mountain Climbers (4 count)
50M Sprint, 10 Box Jumps, 50M Sprint

One person completes one exercise while the other holds a Barbell locked out overhead, then switch. Progess to the next exercise once both have completed the current one. For each drop of the Bar, the other person does 5 Burpees.

Example: (Person 1) 25 swings, (Person 2) Hold bar--> (Person 1) Holds Bar, (Person 2) 25 Swings --> (Person 1) Walking Lunges, (Person 2) Hold bar--> (Person 1) Hold Bar, (Person 2) Walking lunges and so on for 3 rounds

3/27/2007 1145

AMRAP 20

15 Thrusters
15 V-Ups
15 Ball Slams

3/26/2007 0600

Angry Karen
150 Rage Ball Shots for time

Tripod work to follow

33/21/07 0600

Ami

3rds for time:

400m Run
15 Plate Cleans (#45, #25)
14 Burpees
12 Turkish Get-Ups (#20, #40)

3/20/07 1145

3 Rds for Time:

30 Squats
20 Ball Slams
30 Sit Ups
20 Double Unders


Med Ball ab work

Mon 3/19 0600

21, 15, 9
Deadlift
DB Jerk

Push through this one. A lot of work can be accomplished in a short amount of time.

Wed 3/14 0600

5 x 3 Overhead Squats

WOD
Run 400 m
Tabata Push ups
Run 400 m
Tabata Squats
Run 400 m
Tabata Sit Ups
Run 400 m

Boot camp style fun

1145

For Time:

30 Bear Complexes

0600

50, 40, 30
Sumo Deadlift High Pulls
V-Ups
1 arm DB Clean Thrusters (half the # of reps per arm)

1145

5 Rds:
25 SDHP (#45)
25 Double Unders
25 V-Ups

5 Rds:
10 Weighted Burpees
20 Double Unders
10 Pike Push Ups

Outside Fun

Nice little crisp one....
6 Rds:

8 Goblet Squats
Sprint 50m
8 Swings
Sprint 50m
Rest 30sec.