May 27 2011

Friday May 27 2011 SWOD Squat Snatch 3 3 3 CWOD Tabata – 8 rounds. 20 sec of work/ 10 sec of rest Kettlebell Sumo Deadlift High Pulls 53/35 lbs Thruster 45/33 lbs Kettlebell Swings 53/35 lbs Overhead Squat 45/33 lbs Total...

May 18 2011

Wednesday May 18 2011 CWOD 8 ROUNDS OF 20-SEC ON & 10-SEC REST. 1-MIN REST BETWEEN STATIONS Wallball (reps) 20lbs – 10′ / 14 lbs – 9′ Pushup (reps) Run 10m (laps) Sandbag to Shoulder (reps) 50 lbs / 25 lbs Row (calories) Tire Flip (reps)...

April 19 2011

Tuesday April 19 2011 SWOD Front Squat 5 5 5 3 3 3 CWOD Tabata Situps Windshield Wipers. 20secs of work, 10 secs of rest 8 rounds per exercise Count every rep.

March 4 2011

Friday March 4 2011 SWOD Power Cleans 3 3 3 3 3 CWOD Tabata Push Ups 20:10 X8, total reps will count as score. Bottom-to-Bottom Air Squats 8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10...

120411

Tuesday January 4 2011 SWOD “Tabata Outta Control” 20secs on/ 10sec off for 8 rounds. Count lowest rep for each exercise, Add all five exercises together for score. pushup pullup Situp Squat Kettlebell Swing Count lowest rep for each exercise, Add all five...