You are hereFebruary 2006
February 2006
2/16/06 WOD
4 rounds
DB one-legged snatch x15 ea arm
DB swing to lunge x15 ea arm
Run 400m
2/22/06 WOD
"Kerry's Delight"
8 times down and up the stairs. Every loop, push-ups at the top - 5, 10, 15, 20...40.
If you have no stairs, run 1/4 mile or 400m 8 times through with the push-ups after each loop.
2/23/06 WOD
3 Rounds for time:
30 one-arm db swings (15 ea side)
40 sit-ups
50 air squats
Run 1/4 mile (400m)
2/26/06 WOD
4 Rounds for time:
10 Bag tosses
150-ft Farmer's walk
30 Box jumps
25 Double-unders
Use a heavy bag for the bag toss, alternating which shoulder you throw the bag over.
Substitute 100 single skips for 25 double-unders.
Post time and/or thoughts to Comments.
2/27/06 WOD
As many rounds in 20 minutes:
5 squat thrusters
10 pull-ups
15 sit-ups
2/28/06 WOD
21-15-9
One arm snatch
Lunge jumps
Double jumps
3/1/06 WOD
At the Cascades:
Run loop
30 burpees
Run loop
25 burpees
Run loop
20 burpees
Run loop
15 burpees
Run loop
Post times
2/2/06 WOD
5 rounds for time
7 muscle ups
15 back squats, 95lbs (or 1/2 bw)
2/6/06 WOD
Assessments
Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes
2/7/06 WOD
4 rounds for time:
20 pull-ups (40 jumping)
20 push-ups
20 sit-ups
20 squats
2/8/06 WOD
6 Rounds
Down and up stairs. Each time at top, alternate between the following exercises:
20 one arm dumbbell swings
20 weighted lunges
2/9/06 WOD
21-15-9
Overhead press
Push-press
Thrusters
Double jumps
2/10/06 WOD
Run 5k
2/13/06 WOD
"Jumping for Joy"
4 rounds:
Sprint 400 yards
20 burpees (good ones with a push-up in the middle and jump at the end)
2/14/06 WOD
15-12-9 for time
(Dumbbell clean + 3 push-presses) = 1 repetition
Pull-ups
Post times and weight
