Workout 4-29-09

Warm up
2 rounds of
10 lunges right/left
10 v-ups
10 dips

Workout
10 pull ups
10 squats
8 pull ups
15 squats
6 pull ups
20 squats
4 pull ups
25 squats
2 pull ups
30 squats

For Time

4-24-09 Workout

Warm up
Joint mobility
2 Rounds of
10 push ups
10 sit ups
10 air squats

Review: KB Windmill

Learn: KB Bent Press

Workout
Grinds - 5x3 Bent Press

Swings - 4 rounds for time of:
5 Right 5 Left
10 American swings
10 Russian swings

Workout 4-23-09

Warm up with joint mobility

2 rounds of:
10 push ups
10 squats
10 sit ups

Workout
As many rounds as possible in 20 minutes of:
Lunge walks length of basketball court (94ft)
15 Pull ups

4-22-09 Workout

Warm up with:
Joint mobility
Lunge walks
Kick walks
Over hurdles
Under hurdles
Broad jumps
Bear walks

5 Rounds for time of:
500M Row
10 pull ups

1..2..3..

Warm up:
Joint Mobility

Lunge walks
Kick walks
Over hurdles
Under hurdles
Broad jumps
Bear walks forward
Bear walks backward

Workout:
Burpees-1st minute 1 burpee, 2nd minute 2 burpees, 3rd minute 3 burpees until you cant make any more.

4-15-09 - Tax Day WOD

Warm up with:

2 rounds of
10 squats
10 push ups
5 pull ups

Workout:
"Annie"

For Time-
50 Double Unders
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups

If you don't do double unders do tuck jumps instead

Thursday 4-9 Workout

40 Burpees for Time

April 8th Workout

5 rounds for time of:

10 push ups

20 sit ups

30 airsquats