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Month: November 2009

WOD NOV 27, 2009

November 27, 2009
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10 50 meter sprints 75 kbell swing 50 box jumps 25 burpees

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WOD Nov 25, 2009

November 26, 2009
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WARM UP 50 Jumping Jacks 50 Run Lundge 25 Pull Ups WORK OUT 10 50 Meter Sprints 21-15-9 Sumo Deadlift WallBall Pushpress CORE 25 Planks

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WOD Nov 23, 2009

November 26, 2009
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Work Out 10Rounds 10 Strict Pull ups 10 Elevated Pushups   Core 25 Vups 25 KTE

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WOD NOV 20, 2009

November 22, 2009
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WARM UP 21-15-9 jumping jacks Run lundges 50 meter run WORK OUT “300” “TONIGHT WE DINE IN HELL” 25 pullups 50 deadlifts 95/65 50 pushups 50 box jumps 50 kbell 50 kte 25 pullups CORE 100 situps

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WOD NOV 18 2009

November 19, 2009
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WARM UP 2 round 10 jumping jacks 20 run lundges 20 meter bear crawl WORK OUT 50 meter farmers carry 100 meter sandbag carry 50 meter farmers carry Then 4 rounds 5 dips 10 sumo deadlifts 15 box jumps Then 50 meter farmers carry 100 meter sandbag carry 50 meter farmers carry CORE 20 kte…

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WOD NOV 16 2009

November 19, 2009
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ANGIE For Time 100 pull ups 100 pushups 100 sit ups 100 squats

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W.O.D. Nov 13, 2009

November 13, 2009
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WARM UP 20 Sec Samson Stretch each side 20 Overhead Squats 20 Back Ext 20 Situps   WORK OUT  (Your Choice) 10 Rounds 5 S pullups 10 Kbell Swings 53 / 35 15 Push Ups OR 21-15-9 Thrusters 95 / 65 Burpee Wall Ball OR MICHAEL 3 rounds 800 Meter Run 50 Back Ext 50…

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W.O.D. Nov 4, 2009

November 5, 2009
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WARM UP 2 rounds 20 Jumping Jacks 10 Squats 5 Wall Ball WORK OUT 10 Rounds 3 Deadlifts 6 Pullups 9 KBells 50 Meter Run after each set. CORE 5 rounds 10 Back Ext 20 Situps

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2009 BAYOU CHALLANGE

November 4, 2009
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| Events

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W.O.D. Oct 28, 2009

November 2, 2009
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WARM UP 2rounds 12 Squats 5 Push Ups 50 Meter Sprint   WORK OUT 10 ROUNDS 3 Burpees w/ 2 Mountain Climbers 6 Pull Ups 9 Medicine Ball Thrusters 12 KBell Swings   CORE 21-15-9 Planks 4 sec hold Hollow Rock or Banana

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W.O.D. Oct 30, 2009

November 2, 2009
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WARM UP 21-15-9 Squats Jumping Jacks WORK OUT 50-40-30-20-10 Push Ups Squats 50 Meter Run CORE 2 Rounds 20 Pikes 20L Planks 4secs each 20R Planks 4 Secs each

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