Month: March 2011

W.O.D. 3/31/11 AMRAP in 20: 30 Mt Climbers 10 Alt Walking swings 5 L/R Ring Lawnmower puls   Indoor Drag sled, I use my kids as equipment!      

W.O.D. 3/30/11 Bench 3,3,3,1,1     Then Shake weights!

W.O.D. 3/29/11 4 Rounds of Tabata These: Double Unders K2E OH Step ups        

W.O.D. 3/25/11 5 Rounds for time: 5 ring dips or 10 box Dips 10 Deadlifts 25 Lateral Yoga Block Jumps Had to put this pic up!!!

W.O.D. 3/24/11 *5:30 Am Canceled Tomorrow* 3 minute AMRAP stations 2 minute rest between *50 Jump Rope  15 Ab Mat *15 KB Low Position Lunge   7 Burpees *12 KB Stiff Leg Dead Lift   30 Mt. Climbers *15 Battle Rope Jump Jacks   20 KB Heavy Twists *10 Slam Ball   15 OTL Swings

W.O.D. 3/23/11 Bench 5×3          

W.O.D. 3/21/11 20 min AMRAP 10 Box Jump 10 Wall Ball 10 weighted Jumping Lunge 10 Russian Twists

W.O.D. 3/18/11   Stations – minute reps (4x thru) 1.  Rope Climb 2.  Rope KB Curls 3.  Battle Rope 4.  Rower 5.  Farmers Walk 6.  Sledge Hammer    

W.O.D. 3/17/11   4 Rounds for time: 10 Hang cleans 20 Jumping Pull Ups 300m run/row (lap outside or .19 inside)

W.O.D. 3/16/11   Bench 5×5 21-18-15-12-9-6-3 KB Swing KB Stiff Leg Dead Lift KB Floor Wipers