Sunday, December 27, 2009

Today's WOD

Warm-up
100 Jump ropes
25 Unders
20 KB swings 1 pd.

20 Squats
20 Dips

WOD 1 "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups



(Subbed practice Muscle-ups)

Dianne's WOD

Warm-up
100 Jump ropes
20 Push-ups
50 Squats
10 KB Swings

WOD 1
5 RFT
10 Ring Rows
10 Burpees
10 Sit-ups

Mimi WOD

Warm-up
Row 500m
4-way shoulders
10 Toe-touches


WOD 1
3 Rounds for time
5 Ring rows
5 Beginner's Push-ups
5 Assisted squats


WOD 2
AMRAP in 4 min.
Car Trunks

Finisher
Row until you feel done!