"Fran"
21-15-9
Thrusters
Chin-Ups
Time 6:40 - (Not Prescribed)
Tuesday, September 30, 2008
Saturday, September 27, 2008
WOD 10
Fight Gone Bad
3 Rounds of 1 minute on each movement, after the 5 minute total round, 1 minute of rest
Sumo Dead Lift High Pull
Wall Balls
Box Jumps
Push Press
Row (calories)
Total Reps. - 200
3 Rounds of 1 minute on each movement, after the 5 minute total round, 1 minute of rest
Sumo Dead Lift High Pull
Wall Balls
Box Jumps
Push Press
Row (calories)
Total Reps. - 200
Friday, September 26, 2008
WOD 9
300m Row
Then 3 Rounds:
20 Renegade Rows (20 lbs. then 15 lbs.)
20 Kettle Bells (36 lbs.)
20 Air Squats
Time 13:15
Then 3 Rounds:
20 Renegade Rows (20 lbs. then 15 lbs.)
20 Kettle Bells (36 lbs.)
20 Air Squats
Time 13:15
Wednesday, September 24, 2008
Saturday, September 20, 2008
WOD 7
4 Rounds:
5 Shoulder Press (85 lbs.)
5 Push Press (85 lbs.)
5 Push Jerk (85 lbs.)
15 Medicine Ball Slams
15 Jumping Ring Dips
15 Jumping Chin-Ups
Time - 14:30
5 Shoulder Press (85 lbs.)
5 Push Press (85 lbs.)
5 Push Jerk (85 lbs.)
15 Medicine Ball Slams
15 Jumping Ring Dips
15 Jumping Chin-Ups
Time - 14:30
Friday, September 19, 2008
WOD 6
250m Row
40 Dead Lift (95 lbs.)
20 Push-Ups
30 Dead Lift (95 lbs.)
30 Push-Ups
20 Dead Lift (95 lbs.)
40 Push-Ups
Time - 12:35
40 Dead Lift (95 lbs.)
20 Push-Ups
30 Dead Lift (95 lbs.)
30 Push-Ups
20 Dead Lift (95 lbs.)
40 Push-Ups
Time - 12:35
Tuesday, September 16, 2008
WOD 5
20 Minutes AMRAP (As Many Rounds As Possible)
10 Walking Lunges
10 Push Press (45 lbs.)
10 Air Squats
10 Push-Ups
8 1/2 Rounds Completed
10 Walking Lunges
10 Push Press (45 lbs.)
10 Air Squats
10 Push-Ups
8 1/2 Rounds Completed
Saturday, September 13, 2008
WOD 4
"Chelsea"
1 minute (5 Chin-Ups, 10 Push-Ups. 15 Air Squats) - Must finish all movements before the minute ends to begin next round.
Completed:
1 round + 5 Chin-Ups, 10 Push-Ups, 5 Air Squats
* Kipping pull-ups very weak - totally killed my workout. A two-minute workout. Embarassing!
1 minute (5 Chin-Ups, 10 Push-Ups. 15 Air Squats) - Must finish all movements before the minute ends to begin next round.
Completed:
1 round + 5 Chin-Ups, 10 Push-Ups, 5 Air Squats
* Kipping pull-ups very weak - totally killed my workout. A two-minute workout. Embarassing!
Tuesday, September 9, 2008
Sunday, September 7, 2008
Saturday, September 6, 2008
WOD 1
Maximum Push-Ups in 60 seconds - 21 push-ups
Then...
3 Rounds:
20 Air Squats
15 Push-Ups
15 Ball Slams
Time - 7:10
Then...
3 Rounds:
20 Air Squats
15 Push-Ups
15 Ball Slams
Time - 7:10
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