WOD 1: Clean and Jerk 1-1-1-1-1-1-1
WOD 2:"Grace"
30 Clean and Jerk (135#)
WOD 3: DB Push Press 3x5
Sunday, January 3, 2010
Schedule
Sunday:
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)
Monday:
WOD 1: Snow Run 5K
Post time to comments.
WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.
Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls
Thursday:
Rest Day (Ski Club)
Friday:
Climbing
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)
Monday:
WOD 1: Snow Run 5K
Post time to comments.
WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.
Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.
WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups
Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls
Thursday:
Rest Day (Ski Club)
Friday:
Climbing
Saturday:
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.
WOD 2: Snow Run
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.
WOD 2: Snow Run
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