"FRAN"
THRUSTERS 95/65pds
PULLUPS
21-15-9
FINISH = PUSHUP SQUARES x 2
(5 HR pushups each corner)
Wednesday, February 29, 2012
Monday, February 27, 2012
Tuesday, February 21, 2012
WOD 2-21-12
7 x SQUAT CLEANS 155/100
14 x OVERHEAD LUNGES 45/25(7 per leg)
21 x HR PUSHUPS
5 ROUNDS
FINISH = 50 x KB CLEAN & PRESS 50/25pds (25 per arm)
WOD 2-20-12
7 x PULLUPS (STRICT)
7 x DEADLIFT 245/165pds
7 x BOX JUMPS 30"/24"
7 ROUNDS
FINISH = 5 MAX L-SITS HOLDS
WOD 2-17-12
SQUAT SNATCH'S 155/100
HSPU
9-7-5
**After each round complete 15 x Toes to Bar
FINISH = 30 SEC BATTLING ROPE
1 x ROPE CLIMB
AMRAP 5 MIN.
Wednesday, February 15, 2012
WOD 2-15-12
50 x GROUND TO OVERHEAD 95/65pds
ROW 1000 METERS
FINISH = 10 x TOES TO BAR
20 x RUSSIAN TWISTS 25/15pds
3-5 ROUNDS
Tuesday, February 14, 2012
WOD 2-14-12
VALENTINES DAY WOD
7 x PULLUPS
7 x PULLUPS
14 x SITUPS
21 x DOUBLE UNDERS
AMRAP IN 14 MIN
FINISH = TABATA KB SWINGS (Russian) 70.5/50pds
HAPPY VALENTINES DAY!!!!!!
Monday, February 13, 2012
WOD 2-13-12
5 x BACK SQUATS 225/155pds
10 x PLYOMETRIC PUSHUPS (clapping pushups)
AMRAP IN 10 MIN.
FINISH = SHOULDER PRESS
5-5-5-5-5
Friday, February 10, 2012
WOD 2-10-12
OHS 115/75pds
RING DIPS
POWER CLEANS 115/75pds
21-15-9
FINISH = TOES TO BAR
BACK EXTENSIONS
21-15-9
Wednesday, February 8, 2012
WOD 2-8-12
4 x PUSH PRESS 135/95pds
5 x FRONT SQUATS 135/95pds
6 x BAR-FACING BURPEE'S
AMRAP IN 12 MIN
FINISH = 1000 METER ROW
WOD 2-7-12
40 x KB SWINGS 50/35
30 x BOX JUMPS 24"/20"
20 x PULLUPS
3 ROUNDS
FINISH = 10 x GHD SITUPS
20 x RUSSIAN TWISTS
3-5 ROUNDS
Monday, February 6, 2012
WOD 2-6-12
TABATA DEADLIFT 135/95pds
TABATA PUSHUPS
TABATA SITUPS
TABATA THRUSTERS 45/30pds
(Bar is not allowed to touch the ground during your rest)
WOD 2-3-12
20 x SDLHP 95/65pds
30 x PUSH PRESS 95/65pds
40 x PULLUPS
50 x KB SWINGS 50/35pds
60 x SITUPS
70 x BURPEE'S
Wednesday, February 1, 2012
WOD 1-31-12
RUN 400 METERS
DEADLIFT 245/155
HSPU
10-9-8-7-6-5-4-3-2-1
RUN 400 METERS
FINISH = 10 x HR PUSHUPS
15 x SITUPS
AMRAP IN 5MIN
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