WOD
60-40-20 reps of....
medicine ball cleans
dumbell swing 55lb
box jumps
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February 2008
February 19, 2008
February 18, 2008
WOD
Squat Practice
3 rounds for time of
Air Squat
15 pushups
Front Squat 65lbs
20 dumbell swings
Back Squat 65lbs
15 pushups
Overhead squats 65lbs
15 pushups
WOD
Complete as many rounds as you can in 20 min
15 Thrusters 95lb
knees to elbows 10
burpees 5
February 16, 2008
WOD
5 rounds for time
15 x Deadlift 225lb
Run 400m
February 13, 2008
WOD
shoulder press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5
February 09, 2008
WOD
"Joshie"
3 rounds for time of
40 lb 1 arm dumbell snatches on right arm
21 L-pullups
40 lb 1 arm dumbell snatches on left arm
21 L-pullups
February 08, 2008
WOD
20-18-16-14-12-10-8-6-4-2
Thrusters 75 lbs
Knees to Elbows
Row (Cal)
February 05, 2008
WOD
"500's"
50 pullups
100 Squats
50 Knees to Elbows
100 Walking lunges
50 Ring dips
100 Box jumps
50 Push press
February 04, 2008
February 02, 2008
WOD
"Barbara"
5 rounds of....
20 pullups
30 pushups
40 situps
50 squats
Rest exactly 3 minutes between each round
