RMSDF

3.17.09

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips (scale if necessary)
15 Sit-ups

3.16.09

For Time:

100 KB Swings

100 Box Jumps

Week of 3/9 - 3/13

Fitness Assessment from new WOD Journal. Get yours at the pro shop and track your progress.

You can break this up over a day or 2 if you'd like. The mile run can be done on a separate day(or a warm one)

Once the Fitness Assessment is completed:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

OR

Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

3.6.09

Warm Up:

Tabata 20-10 / 8 sets each

pull ups, push ups & squats

3.5.09

Warm up:

10 V-Sits
10 Box Jumps
10 KB Sumo High Pulls

5 rds for time

3.4.09

Warm Up:

2 mile run

50 abs for cool down

2.3.09

Warm up:

For Time

30.25,20.15.10 & 5

Walking Lunges & Dead Lifts

3.02.09

warm up

21, 15 & 9 of

Thrusters, abs & pull overs