Archive for September, 2010

WOD 30/9

September 30th, 2010

A: 10 Push Press

     20 KB one arm swings

     10 Box Jumps

B:  30 x 2 KB Twists

WOD 29/9

September 30th, 2010

A: 10 rounds of;

15 Deadlifts

15 Push ups

B: 20 Turkish T’s

WOD 28/9

September 30th, 2010

A: SHOULDER PRESS 5,5,5
PUSH JERK 3,3
B: 21,15,9
BURPEES
SITUPS
DOUBLE UNDERS

C:  20 TURKISH STAND UPS

Wod 24/9

September 24th, 2010

Row 500 for time

five times with 3 minutes rest between rounds

WOD 23/9

September 24th, 2010

25 plate lunge
20 Pull ups
50 Box Jumps
20 Double unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Sit ups
20 Hang Cleans
25 Deadlift
30 Plate thrusters
3 Rope Climbs

WOD 22/9

September 24th, 2010

3 rounds for time
500 Skips
50 Dead lifts
50 Sit ups

WOD 21/9

September 24th, 2010

21, 15, 9
Thrusters 40 kg
SDLHP 40kg
Stand ups

WOD 20/9

September 24th, 2010

5 rounds of:
OH Lunge 25 kg
Cin Ups 5
30 Sit ups

wod 15/9

September 16th, 2010

5 Rounds:
10 Staggered push ups
30 Wipers
10 Turkish DB Squats
20 Double unders

WOD 14/9

September 15th, 2010

Cindy for 20 Min

5 Chins
10 Pushups
15 Squats