Tuesday 4-13-10

Strength and Conditioning:
"Narf"
9-15-21
Thrusters (men 95lbs/ women 65 lbs)
Pullups
*Scale down the thruster weight as needed.
**Jumping and assisted pullups are permitted.


Endurance:
3 rounds of...
Row 500 meters
Run 400 meters

Monday 4-12-10

Hope everyone had a good weekend.

Row 1000 meters.
then,
5 Rounds-4-Time
9 Hang Power Cleans (men 95 lbs/women 65 lbs)
15 Box Jumps
After the 5 Rounds
Run 800 meeters

Sunday 4-11-10

Rest Day!
*If you have to work out practice gymastic moves, such as, pushups, pullups, back extensions, and/or GHD situps.

Saturday 4-10-10

STRENGTH & CONDITIONING
10,9,8...3,2,1
Deadlifts (use a weight is hard but is possible to finish unbroken for first 10)
DB Push Press (not a full squat)
Burpees


ENDURANCE
Run
5 Rds-4-max distance
3 minutes ON
1 minute OFF

Friday 4-9-10

"Basic Gymnastics"
4 Rounds-4-Time
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups
*Pullups can be either jumping or assisted.

Thursday 4-8-10

Todays WOD (Workout of the Day)

Practice:
Deadlifts 5 x 5 reps (try to increase weight each of the five sets)

"Heart Attack"
3 Rounds-4-Time
12 Long Jumps (six out, six back)
21 DB Thrusters (15lbs female, 25lbs male)
Run 400 meters

Stretch when done.

Wednesday 4-7-2010

"Heart Attack"
For time...
Row 500 meters
150 Double Unders (jump rope) or 450 singles
50 Burpees

Rest 5 minutes

Run
30 seconds ON, 30 seconds OFF x 10 rounds
Record distance covered