Archive for January, 2012

Tuesday

Posted in WOD's on January 16, 2012 by workoutwarriors

Run ½ mile to start, 

 Strength

Back Squat, Press   8-8-8-5-5-5-5

  1,ooo meter row ( Start or Finish )

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Thursday

Posted in WOD's on January 16, 2012 by workoutwarriors

WU

Run ½ mile ,  Row 500 , 

repeat  3 times

 Strength 

Dead, Bench, Press, Back Squat  8-8-8-5-5-5-5

Tuesday

Posted in WOD's on January 16, 2012 by workoutwarriors

WOD

1,ooo meter row ( Start or Finish )

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

 Kettlebell 21, 15 09

Friday

Posted in WOD's on January 16, 2012 by workoutwarriors

1,ooo meter row

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

50 Situps, 25 Back extensions

 Strength

Bench – Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )  

 Deadlift –  Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )

Wednesday

Posted in WOD's on January 16, 2012 by workoutwarriors

Run 1/2 mile to start

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

Kettlebell Ladder ( Power, Russian, American )

10 PRA, 9PRA, 8PRA, 7,6,5,4,3,2,1 of each

  FINISH with ½ mile

Monday

Posted in WOD's on January 16, 2012 by workoutwarriors

1. 1,000 Meter Row

2. 4 rounds of 10 Lunges, followed by 10 Squats ( varations ) ( AS,OHS, FS, BS ) 

3. 

Press -3 x 10

Knee to Elbows  3 x 7

4.

Reverse Pull Ups 3 x 10

Bent over Row   – 3 x 12

5.

Cleans  2 x 15

 Overhead Squat 2 x 15