RMSDF

1/24/11

15 Min AMRAP

15 Sledge Hammer Strikes

9 Box Jumps 24/20

6 Chin Ups

1/20/11

4 Rounds For Time:

10 Over Head Squats 95/65

10 Burpees

1/19/11

5rd For Time

5 Back Squats

5 Ring Dips

15 Ab Mat Sit Ups

1/18/11

Wam up

Barbel Complex 3 rds

WOD Tabata 8 rds 20 seconds on 10 seconds rest:

Pull Ups rest one minute

Tabata Air Squats rest one minute

Tabata Dead Lift 185/135 rest one minute

Cool down Tabata Abs your pick

1/17/11

 warm up

5 rds Not for time:

5 pull ups, 5 Kettlebell cleans, 5 Push Ups

WOD

5x3 Squat Cleans

1/14/11

"Karen"

150 Wall Balls

for time

1/12/11

15 min AMRAP

4 Handstand Push Ups or 12 second holds

8 Kettlebell Swings

12 Ab Mat sit ups

 

1/10/11

 4 Rnds for time of max reps of: 60 SEC S/U med ball throws, 60 SEC Pushups, 60 SEC Ring Rows (rest 1 MIN)

Friday 1/7

Front Squats 5x3

Saturday 1/8

Pick a Named WOD ???

Class pick: Fight Gone Bad



Coach in training!

1/6/11

 8 MIN AMRAP: Row 100 M, 10 Air Squats.  Rest 3 Minutes 8 MIN AMRAP 5 Double Unders, 5 Pushups