11/1/11
wod
6 rdft
25 kb swings
25 pushups
october 31, 2001
wod
8 rdft
7 pullups
14 ohs bar only
400 m bike sprint
October 29, 2011
REST DAY!!!!!!!
October 28, 2011
Amrap 20
6 R kb thrusters
6 pullups
6 L kb thrusters
6 pushups
October 26, 2011
wod
5 RDFT
30 box jumps
15 pullups
30 sit ups
October 25, 2011
wod
amrap 20
12 pushups
12 kb gho
400 m bike
October 24,2011
7 RDFT
7 L pullups
7 DB thrusters
25 m kb waiters walk
14 Burpees
Tabata back holds
october 21, 2011
wup 3x10
25 jumping jacks
10 press
10 lunges
wod
5 rds
15 pushups
15 kte
15 ohs
15 curl
tabata back holds
october 19, 2011
wup
3x10
6 pistols
8 hollow rocks
6 pullups
WOD
7 rds
7 pullups
21 squats
tabata bike
October 18, 11
wod
amrap 20
5 scorpions
5 back ext
10 pushups
15 lunges
400 m bike
Oct 16,11
Wod
21-15-9-3
Pullups
Bar squat
Pushups
Bike 12
4x400
10/11/11
wup
x3@10
hanging clean and jerk
lunges
wod
21-18-15-12-9-6-3
pullups
burpees (reverse)
tabata
x4
planks-both sides
10/10/11
21-15-9
Bar squats
Clapping pushups
4:00 rest
21-15-9
OHS
DB press
Oct 8, 2011
10 min run
15 stretching
150 wallballs
