3/24/09

10 Pullups
10 Deadlifts 115M-65W
400m Run
6 Rounds for time.

3/23/09

15 Sumo uprights 95m-45W
15 Around the Worlds’ (both sides)
15 Burpees
15 L-situps

3/21/09

10 pull ups
Wreckin Rope/30 sec sprint
20 bag hops
5 rounds for time!

3/20/09

200 ft. Heavy/Sandbag Carry
5 bw Dips/pushups
10 wipers
Complete as many rounds in 20 mins.

3/19/09

1000ft. Versa Climber or 2500m Row
For Time!!!

3/18/09 WOD

15-Push Press 95M 65W
20-Kick Outs (per side)
400m Run
5 Rounds for time

3/17/09 WOD

20 Body Ring Rows (feet elevated)
20 Abmat ball toss 8lbM 4lbW
20 walking lunges (40 total steps)
Jump rope 50 dbl unders or 200 skips
5 Rounds for time

3/16/09

21/15/9
Incline Pushups (feet on 18″ box)
KB Swings-80M/35W
Box Jumps 30″M/18″W
For time, post to comments.

3/13/09

Tabata!
Squats
Ball Slams
Sumo Uprights
Mtn. Climbers
8 set of  each movement 20sec. on 10 sec off

3/12/09

15 Presses 75M/45W
15 GHD Back Ext.
15 GHD Sit Ups
200ft. Versa Climber or 500m Row