15 min AMRAP (as many rounds as possible)
5 Pull ups
10 Push ups
15 Air Squats
Monday, March 21, 2011
Wednesday, March 16, 2011
Kelly's little Sister, "Kit"
200m run
15 Wall Ball
15 Box jumps
5 Rounds for time!
Gotta love the Sunshine!
15 Wall Ball
15 Box jumps
5 Rounds for time!
Gotta love the Sunshine!
Monday, March 14, 2011
Partner WOD 30/30
Deadlift/Burpees
Ball slams / Med Ball Vups
Push ups / Jumping Air Squats
Partner 1 working for 30 seconds on each movement of couplet (total 1 minute)
Then partner 2 works for a minute
Then back to partner one on 2nd couplet for 1 min etc....
Ball slams / Med Ball Vups
Push ups / Jumping Air Squats
Partner 1 working for 30 seconds on each movement of couplet (total 1 minute)
Then partner 2 works for a minute
Then back to partner one on 2nd couplet for 1 min etc....
Wednesday, March 9, 2011
Lots of Wall Balls and Kettlebells!
EMOM (Every minute on the minute)
Odds of Wall ball
Evens of KB swings
Increasing 1 rep each minute until failure to complete correct amount of reps per minute!
Odds of Wall ball
Evens of KB swings
Increasing 1 rep each minute until failure to complete correct amount of reps per minute!
Tuesday, March 8, 2011
Partner WOD
Partners complete each of these segments one right after the other
1200m ROW/100 Push ups (both partners working at same time)
Then....
75 Sit ups each (partners alternating how ever you want to divide the reps up)
Then...
50 Box jumps each (again, partners not working at same time)
Then...
25 Pull ups each (not working at same time)
1200m ROW/100 Push ups (both partners working at same time)
Then....
75 Sit ups each (partners alternating how ever you want to divide the reps up)
Then...
50 Box jumps each (again, partners not working at same time)
Then...
25 Pull ups each (not working at same time)
Wednesday, March 2, 2011
Running with junior Fran
200m Run
15 Thursters
15 Jumping Pull ups
200m Run
9 Thrusters
9 Jumping Pull ups
200m Run
6 Thrusters
6 Jumping Pull ups
200m Run
15 Thursters
15 Jumping Pull ups
200m Run
9 Thrusters
9 Jumping Pull ups
200m Run
6 Thrusters
6 Jumping Pull ups
200m Run
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