WARM UP 20 Jumping Jacks 20 Run Lundge 20 Squats 8 Rnds 50 Meter Sprints 30 sec rest each set WOD 10 one leg burpees L 20 Box Jumps 30 Ball Slams 40 Kbells 50 Situps 40 H2H Kbells 30 WallBall 20 Box Jumps 10 One Leg Burpees R CORE 20 Bar Bell [...]
Archive for July, 2010
WARM UP 15-10-5 Run Lundge / PVC Pass Thrus / Kbell Dead lifts / 50 Mtr Run WOD ANGIE 100 Pushups 100 Pull Ups 100 Situps 100 Squats CORE 10 Hip Raise 10 Sec Hold 10 Knee Raise 10 Sec Hold 10 Planks 10 Sec Hold
DONKEY KONG 21-15-9 Burpees Kbells Box Jumps
WOD 800 MTR RUN 70 DBLUNDERS 60 KBS 50 GHD SITUPS 40 BOXJUMPS 30 PULLUPS 20 RINGDIPS 10 HANDSTAND PUSHUPS
WARM UP 15-10-5 Overhead Squats WallBall Slamball WOD “300″ Tonight We Dine In Hell 25 Pull Ups 50 Deadlifts 50 Push Ups 50 Box Jumps 50 Floor Wipers KTE 50 Clean and Press KBell or DBell 35/20 25 Pull Ups CORE 10 Planks 10 Sec Hold 10 Side Planks 10 Sec Hold Right [...]
WOD 5 rounds 200m 5 ring dips/skin the cat 10 pullups 20 squats”
warmup 50 jump jacks 50 runlundge 400 mtr run WOD 5 rnds 7 KTE 6 Dumbell or Kbell twist press 3 dumbell snatch squat R 3 dunbell snatch squats L 50 mtr 45/25 plate walk CORE 25 back ext 25 Vups
400 mtr run. 10 ring dips 10 situps 400 mtr run. 10 pullups 10 toe to bar 400 mtr run. 10 burpees 10 HSPU 400 mtr run 10 burpee pullups 10 muscle ups
1776 1000 Meter Row 100 Jumping Jacks 45 Wall Ball 100 Jump Rope 40 Kbells 100 Jump Rope 35 Split Jumps 100 Jump Rope 30 Ring Dips 100 Jump Rope 26 Burpees
WARMUP 100 JumpJacks 100 runlundges 3 rope climbs WOD 100 Pushups 75 Squats 50 Situps 25 Pull Ups (Everytime you pause 50 mtr run) CORE 21-15-9 Vups KTE
WARM UP 20 Jumping Jacks 20 Run Lundges 8 Rounds 50 Meter Spints 30 Sec Rest WOD 10 Rounds 10 Pull Ups 5 Ring Dips 5 Stick Sit Ups 10 Squats
3 rounds 10 Ring Push Ups 15 Box Jumps 20 Slam Ball 250 Meter Run 20 Wall Ball 15 KBells 10 Burpees