Friday, Dec. 31, 2010

W.O.D.
Reps. 12-31-20-10

Air Squats

Push Press (45lb bar)

Ab mat sit-ups

Lunge walk with plate overhead (M - 35lbs, F - 15lbs)

Pull-ups

Thursday, Dec.30, 2010

W.O.D.
10 Rounds for time or 20 minutes cut time

5- Burpees

15- Wall Ball Shots  (M-20lb, W-12lb ball)

Wed Dec 29, 2010

1000 meter row for time

Back Squats (reps:  5-3-3-1)

15-Muscle-ups for time

WOD on Tuesday, Dec 28, 2010

75- Double Unders

15- Clean & Jerks  (M-135 lbs., F-95 LBS.)

50- Double Unders

10- Clean & Jerks

25- Double Unders

5- Clean & Jerks

WOD on Monday Dec 27, 2010

Tabata Holds:  L-sit, plank, hand stands,

                        and O.H.S. (in the hole)

7 Rounds for time   

7- Box Jumps  (M-24"box, W-20"box)

7- Knees to elbows 

RX Standards

For a legitimate box jump, the hips must travel at least as high as if you were standing on the box.  Both feet must land completely on the box.

For legitimate knees to elbows, the knees must touch the elbows for each rep.