Mar 312010
 

Warm-up:

5 Pullups
10 Push Ups
15 Squats
Samson Stretch 15-30 sec each side

WOD:

“Cindy”

5 Pullups
10 Pushups
15 Squats

AMRAP 20 min

Post total number of rounds plus any partial rounds.

 Posted by at 4:50 am
Mar 302010
 

Warm-up:

DB Shoulder Press 10 reps (Light Dumbbell)
Box Jumps 15
PVC OVH Squat 20

WOD:

Push Jerk 5-5-5-5-5

Rest 5min then

3rds
Push Jerk 95/65lbs 10 reps
400m run

Find a new 5 rep max on the Push Jerk! Scale weight if needed on 2nd workout. Post loads and times to comments.

 Posted by at 4:46 am
Mar 292010
 

Rest Day

Business Ethics and Ethics in general. Have we gotten so far away from having standards in ethics that we are desensitized to the transgrestions that we see on a daily basis?

Post thoughts to comments

 Posted by at 4:22 am
Mar 282010
 

Warm-up:

Burgener x3
Deadlift 10
Dips 15
20 Box Jumps

WOD:

Power Clean  1-1-1-1-1-1-1

Post loads to comments, find a new 1-rep max!!!!

Mar 272010
 

Warm-up:

Foam Roll IT Bands 30 sec each x2
Samson Stretch 5 each side 15 sec each
5 Pullups
10 Push Ups
15 squats
x2

WOD:

Run 5k

Post times to comments.

 Posted by at 4:15 am
Mar 262010
 

Warm-up:
PVC OVH Squat
10 Shoulder Pass Throughs
15 Squats
100 Skips
20 Situps

WOD:

“Filthy 50″

50 Box jumps 24”
50 Jumping Pullups
50 KB Swings 1-pood
50 Lunges
50 Knees to elbows
50 Push-Press45/30lb
50 Back extension
50 Wall Ball 20/14lb
50 Burpees
50 Double Unders

Scale weight and reps as needed, if you don’t have double unders do tuck jumps or 3:1 skips.¬† Post time to comments.

 Posted by at 4:07 am