Feb 22nd, 2006

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.

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Feb 16th, 2006

2/16/06 WOD

4 rounds

DB one-legged snatch x15 ea arm
DB swing to lunge x15 ea arm
Run 400m

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Feb 14th, 2006

2/14/06 WOD

15-12-9 for time

(Dumbbell clean + 3 push-presses) = 1 repetition
Pull-ups

Post times and weight

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Feb 13th, 2006

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)

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Feb 9th, 2006

2/9/06 WOD

21-15-9

Overhead press
Push-press
Thrusters
Double jumps

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Feb 8th, 2006

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

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Feb 6th, 2006

2/7/06 WOD

4 rounds for time:

20 pull-ups (40 jumping)
20 push-ups
20 sit-ups
20 squats

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Feb 6th, 2006

2/6/06 WOD

Assessments

Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes

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Feb 2nd, 2006

2/2/06 WOD

5 rounds for time

7 muscle ups
15 back squats, 95lbs (or 1/2 bw)

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