RMSDF

6.30.09

For Time:
40,30,20,10 of PVC Overhead Squats, PVC Dead Lifts & Mt Climbers

WOD 6.29.09 "LAZY DAY"

                        "LAZY DAY"

 1 100 yrd. sprint, 1 KB Swing, 1 Butterfly Sit Up.

Add a rep each round for 15 minutes or up to 10 reps.

2 100 yrd. sprints, 2 KB Swings, 2 Butterfly Sit Ups

Rest no longer the 60 seconds between exercises

Samurai Girl

21,18,15,12,6 & 3

med. ball slams

burpees

kung fu jumping jacks

 

Ninjas Mother

Do each station for 1 minute no rest between stations  5 rds

KB Swings 53/35

front bridge

KB Squats  106/70 two bells

Side bridge 30 seconds each side

Bear Crawls

 

"Tabata THIS"

Burprees
Sit ups
Thrusters
Bear Crawl (forward & backward)
Front Bridge

Part 1
Run 100yrds as fast as possible, record time. (# seconds =  (X) reps in Part 2)

Part 2

(X) Double Unders
(X) Dips
(X) Box Jumps
(X) Double Unders
(X) Situps
(X) Box Jumps
(X) Double Unders

6.15.09 Judy

    Every Minute on the Minute for 15 minutes complete:

5 Burpees, 10 KB swings & 10 jump lunges (5each side)

WOD 6.9 - 6.12

Fitness assessment test from your WOD Journal

WOD 6.8

400m run
10 KB swings
10 Push ups
hold a front bridge for a count of 100

complete as many rds in 20 minutes as possible

WOD 6.5

Stations for time

60 seconds each 10 between each station

Row, box jumps, push ups, bear crawls(forward & Backwards),front bridge & parallete bar dips & L-sits as one station