3/31/09

WOD:

"More Tears & Power"

KB Swing (53#) 5-10-15-20 reps
Knees-to-Elbows 20-5-10-15 reps
Ring push up 15-20-5-10 reps
Squats 10-15-20-5 reps

First round looks like: 5x KB swings + 20 KTE + 15 Ring push ups + 10 Squats

3/30/09 WOD

Here's a good way to start this all off.

WOD: "300"

25 pullups
50 deadlifts (135#)
50 pushups
50 boxjumps (24 in. box)
50 floor wipers (135#)
50 clean and press (35# KB, 25 each arm)
25 pullups