9-2-13


Wod
1.5 m ell

3 rds
30 kb swings
15 push-ups
15 hpc
15 hollow rocks

Planks/sit-ups interval.

4/4/13

2m ell

Amrap 15
5 ball slams
10 push-ups
15 kb swings

3/13/13

2 miles ell

Lunch wod
5 rds
10 back ext
10 right ext
10 left ext

4x30
Sit-ups/planks

Pm wod
Amrap 30
1 rope climb
Max push-ups

3/12/13

I am back so her it goes.

1.75 ell at 6

Wod
Amrap 15
5 deadlifts 95
5 burpees
5 pull-ups


Did 10 rds.

1/11/12

Lunch wod

Spin bike intervals
5:00 on
3:00 active rest

Repeat 3 times


Pm wod

30 sit-ups
30 supermans


OTM for 10mins
5 pull-ups
10 kb swings
5 push-ups


Interval planks

1/09/13

Wod
Amrap 30
1 rope climb
20 push-ups
30 squats
400 m bike sprint

1/8/13

Am strength
Bench press
T row


Spin bike
Intervals

Pm wod
7 rdft
7 db g2oh
7 pull-ups
7 true push-ups
7 t2b
7 bridges