9/29/12


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

8/30/12

1 mile bike ride

Amrap 20
20 m forward bear crawl 
20 m backward bear crawl 
20 db ground to over head

8/29/12

Lunch
30 min spin

Wod

Rest

8/23/12

Wod
30 situps
30 kettle bell swings
30 supine ring pullups
30 kettle bell swings
30 elevated pushups
30 kettle bell swings
30 half get ups
30 kettle bell swings
30 power pulls
30 kettle bell swing

8/21/12

Wod

5 rdft

1 rope climb
50 m bear crawl
12 t pushups
50 m bear crawl

8/20/12

Wod
15 situps/supermans
21 to 3 db press
100 m farmers walk

8/7/12

1 mile elp

wod
150 wall ball shots #18

7/25/12

Amrap 3 minutes
5 hpc
7 bar pushups

Rest 3 minutes

Amrap 3 minutes
5 tbe
7 supine ring pullups

Rest 3 minutes

Amrap 3 minutes
5 burps
7 dips

07/24/12

1 ml elip

5rds
15 45# pushup
21 kb swings

3x200 tm sprint

05/29/2012

75 sit-ups
75 back ext

4 rds
25 pullups
50 pushups
25 kb swings
50 Mt climbers

05/28/2012

Wod

5 rdft
2 stairs
10'ring pushups
15 hpc

05/23/2012

wod

50 bulgarian squats
50 pushups
50 bulagarian squats
50 db press
50 bulgarian squats
50 pushups
50 bulagarain squats
50 db hpc

05/22/2012

10 m bike at lunch

Wod
7 rdft
7 pullups
7 dips
7 hollow rocks
7 dl 115
7 db punch

05/15/2012

Am rap 20

5 dips
10 toes to bar
16 db power snatch

05/12/2012

Rest day

05/11/2012

Wod
Tabata bike

Strength
8 rds 5 dips

05/10/2012

Wod
25 sit-ups/super mans
21 to 3 by 3
Db press
70 m db farmers walk

05/09/2012

5 rdft
30 elevated pushups
30 kb rows each arm
30 kb swings


Bike wod during lunch

05/08/2012


Amrap 12
20 sit-ups
5 pullups
8 hpcj


5 40 sprints

4/24/2012

12 mile bike

5 rdft
9 db thrusters
9 pullups
9 hollow rocks

4/23/2012

12 m bike
60 pull ups
Tabata back ext

Am rap 15
1 rope climb
15 pushups

4/9/2012

Lunch wod
14 mile bike ride

Pm wod
Wup
3 rds
1 stair
10 pushups

WOD
5 rds
12 Australian pullups
20 db thrusters
12 hollow rooks