07/31/07 Workout of the Day (WoD)

Rest Day.

07/30/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats, then:

Max reps in 2 min (each) of the following:

• Push Jerk (75lbs Women 115 lbs Men)
• Wall Ball
• Pull Ups
• KB Snatches (24KG Men, 16KG Women)

Scale if needed to complete at least 10 reps. Please feel free to post load and time to comments.

07/29/07 Workout of the Day (WoD)

Start with a 1000m Row then:

21 - 15 -9

• Deadlifts (1.5 Bodyweight)
• Push Ups
• Pull Ups

Then finish with a 500m Row.

Please feel free to post load and time to comments.

07/28/07 Workout of the Day (WoD)

Complete the following series for time:

• 800m Sprint
• 50 Squats
• 50 Push Ups
• 50 Sit Ups
• 400m Sprint
• 50 Box Jumps (24 inch box)
• 50 Push Press (1/2 Bodyweight)
• 50 KB Swings (24kg men, 16kg Women)
• 800m Sprint
• 15 Pull Ups

Please feel free to post load and time to comments.

07/27/07 Workout of the Day (WoD)

Rest Day.

07/26/07 Workout of the Day (WoD)

complete the following series 3 time for time:

• 21 Wall Ball (20lbs Ball 10 ft target)
• 15 Thrusters (65lbs Women, 95lbs Men)
• 9 Pull Ups
• 500m Row

Please feel free to post load and time to comments.

07/25/07 Workout o the Day (WoD)

Push Jerk

3 - 3 - 3 - 3 - 3 - 3 Reps Push for a new 3RM.

Please feel free to post load to comments.

07/24/07 Workout of the Day (WoD)

Perform the following for time:

• 1000m Row
• 30 KB Snatches per arm (24kg men, 16 kg women)

Please feel free to post time to comments.

07/23/07 Workout of the Day (WoD)

Rest Day.

07/22/07 Workout of the Day (WoD)

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 -1 Reps.

Push for a new 1RM

Please feel free to post load to comments.

07/21/07 Workout of the Day (WoD)

"Cindy"

Perform as many rounds of the following as possible in 20 minutes:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Please feel free to post number of rounds completed to comments

07/20/07 Workout of the Day (WoD)

Perform the following circuit 3 times for time:

• 25 MB Cleans
• 6 1 Arm Hang KB Snatch (per arm)
• 9 Strict Press (1/2 Bodyweight)

Then do max tire flips.

Please feel free to post load and time to comments.

07/19/07 Workout of the Day (WoD)

Rest Day.

07/18/07 Workout of the Day (WoD)

Perform the following circuit 3 times for time:

• 50 Front Squats
• 25 Push Ups
• 50 Mule Kicks
• 25 KB Swings

Please feel free to post load and time to comments.

07/17/07 Workout of the Day (WoD)

"Grace"
Clean and Jerk 135 lbs
30 reps for time

Please feel free to post time to comments.

07/16/07 Workout of the Day (WoD)

Complete the following triplet 3 times for time:

• 500m Row
• 12 Deadlifts (Benchmark 225)
• 21 Box Jumps (Benchmark 24 inch box)

Please feel free to post load and time to comments

07/15/07 Workout of the Day (WoD)

Rest Day.

07/14/07 Workout of the Day (WoD)

10 Flying 40m Sprints.

Then perform the following:

• L-Sit for max time
• Max Pull Ups
• 25 Hand Stand Push Ups

Please feel free to post results to comments.

07/13/07 Workout of the Day (WoD)

Snatch Progressions: 5 times through, 5 reps each adding weight each round. All done with a Snatch grip.

• Deadlift
• Hi Pull
• Heaving Balance
• Drop Snatch
• Hang Snatch

Snatch (For a 3 RM)

3 - 3 - 3 - 3 - 3 Reps

07/12/07 Workout of the Day (WoD)

Complete the following series for time:

• 300m Row
• 150 Squats
• 300m Row
• 25 Tuck Jumps
• 25 Ball Slams
• 25 Burpees
• 25 Box Jumps
• 25 Plyometric Pushups
• 25 MB Cleans
• 300m Row

Please feel free to post load and time to comments.