30 handstand pushups
40 pullups
50 dumbell swings
60 situps
70 burpees
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August 2008
August 28, 2008
August 25, 2008
WOD
Assisted tricep dips
Handstand Pushups
Tricep Dips
Overhead Squats
21-15-9
Run 800m between each round
August 19, 2008
WOD
"Diane" with a run
Deadlift
Handstand Pushups
Run 400m
21-15-9
August 18, 2008
WOD
Helen
Run 400m
Dumbell Swings x 21
Pullups x 12
3x
August 16, 2008
WOD
Ethan shows the newbies proper rowing technique
Back Extensions
Box Jumps
Wallball
50-40-30-20-10 reps
August 14, 2008
WOD
Ginny laughs as I tell her for the 100th time "ELBOWS UP!"
Run 800m
Shoulder Press x 21
Run 800m
Push Press x 21
Run 800m
Push Jerk x 21
August 13, 2008
WOD
"Poker in the Park"
Hearts = Lunges
Diamonds = Pushups
Spades = Situps
Clubs = Squats
Pull 4 cards and finish the exercise designated to each suit and number of reps specified on the card.
Pull the first joker and double all reps until second joker is pulled and reps go back to normal.
When all 4 cards are done, sprint hill up and down. Repeat for 30min.
