Strength
5x3 Weighted Pull Ups
WOD
AMRAP in 15 minutes
20 Left & Right Sledge Hammer Strikes
10 Box Jumps
5 Hand Stand Push Ups
3 Heavy Dead Lifts
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February 2010
February 16, 2010
Another Ladder
Hang Power Cleans
5x3
WOD
10-9-8-7-6-5-4-3-2-1
Pull Ups & Back Extensions
February 15, 2010
2.13.10
Buy In team row 1 min intervals
WOD
10-9-8-7-6-5-4-3-2-1
KB Thrusters & Russian Twist w/ KB (@ 3 count = 1 rep)
February 12, 2010
Partner WOD: While one partner completes the 5-10- 15 set the other partner rest
AMRAP 10 Minutes
5 Dips
10 SDHP
15 Ball Slams into Wall Chest Height
Rest 2 Minutes
5 Front Squats
10 Box Jumps
15 GHD Sit ups
February 11, 2010
Team WOD
Split all work equally amongst the team,
250 Ball Slams
250 Sit Ups
3000 Meter Row
250 KB Swings
250 PVC Front Squats
February 10, 2010
February 09, 2010
2.5 Minutes Med Ball Cleans - 2.5 Minutes Wall Ball
5 x 5 Hang Power Cleans
Tabata Box Jumps & Kness to Elbows
10 rds each
February 08, 2010
GO PALEO Just two months to go!
Today's Lunch
Wild Alaskan Salmon (with Olive Oil, Lemon & Pepper), Greens, Yellow Pepper slices & Grapes
The left over salmon makes a great breakfast!
February 07, 2010
Instructors
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