HAPPY NEW YEAR!!!
Cindy
AMRAP in 20 minutes of:
5 x pull ups
10 x push ups
15 x squats
compare to 10/19/09
Post rounds to comments.
Thursday 12/31/09
WOD #1
10-9-8-....-1 resps of:
pull-ups
squats
knees to elbows
burpees
WOD #2
Tabata Fight Gone Bad
Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:
Post time / score to comments.
10-9-8-....-1 resps of:
pull-ups
squats
knees to elbows
burpees
WOD #2
Tabata Fight Gone Bad
Tabata intervals (8 rounds of 20 sec work and 10 sec rest) for the FGB exercises:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 24"/20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Post time / score to comments.
Wednesday 12/30/09
WOD#1: GI Jane
100 x burpee pull-ups
compare to 5/4/09
WOD#2: Squat Clean
2 x 2 x 1 x 1 x 1
Post time or weights to comments.
100 x burpee pull-ups
compare to 5/4/09
WOD#2: Squat Clean
2 x 2 x 1 x 1 x 1
Post time or weights to comments.
Tuesday 12/29/09
WOD#1
Rosa
5 rounds of:
400m run
10 x hand stand push-ups
WOD #2
AMRAP in 20 minutes of:
7 x overhead squats (115#/75#)
7 x L-Pull ups
Post time to comments.
Rosa
5 rounds of:
400m run
10 x hand stand push-ups
WOD #2
AMRAP in 20 minutes of:
7 x overhead squats (115#/75#)
7 x L-Pull ups
Post time to comments.
Monday 12/28/09
WOD#1:
Run 5K for time.
WOD#2:
For time:
row for 50 calories
50 x double unders
row for 35 calories
35 x double unders
row for 20 calories
20 x double unders
Post time to comments.
Run 5K for time.
WOD#2:
For time:
row for 50 calories
50 x double unders
row for 35 calories
35 x double unders
row for 20 calories
20 x double unders
Post time to comments.
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