Nov 27 2009

27 NOV 09

Rest Day. III Corp Training Holiday.


Nov 26 2009

26 NOV 09

Happy Thanksgiving! Rest Day


Nov 25 2009

WOD 25 NOV 09

Tabata Squats

8 rounds of 20 seconds max effort followed by 10 seconds of active rest.


Nov 24 2009

WOD 24 NOV 09

400 meter run

4 X 50 meter sprint

25 Pushups

400 meter run

4 X 50 meter sprint

25 situps

400 meter run


Nov 23 2009

WOD 23 NOV 09

Run 400 Meters

Burpee Broad Jump X 25 meters

Alternating Lunges X 25 meters

Burpess Broad Jump X 25 meters

Bear Crawl X 25 meters

Burpee Broad Jump X 25 meters

Run 400 meters

 

2 rounds for time


Nov 20 2009

WOD 20 NOV 09

10 Burpees

400 meter run

10 KB swings*    Deadlift can be substituted

400 meter run

10 KB swings*    Deadlift can be substituted

 

3 Rounds for time


Nov 19 2009

WOD 19 NOV 09

Station 1: 25 Wall ball shots, 10 front squat

Station 2: 10 Pull ups, 10 Knee to elbow

Station 3: 50 Pushups, 50 Situps

 

3 rounds within 25 minutes


Nov 18 2009

WOD 18 NOV 09

Run 1 Mile

50 Box jumps

10 Pull ups

10 Knee to elbows from Pull Up bar

Run 1 mile

 

1 Round for time


Nov 17 2009

WOD 17 NOV 09

10 Wall Ball Shots

10 KB High Pull* SDHP can be subbed

10 Lunges each leg

10 Box jumps

 

4 rounds for time


Nov 16 2009

WOD 16 NOV 09

50 Side straddle hop

50 Pushups

50 Jump and Tucks

50 Mountain climbers

50 Squats

50 Side Straddle Hops

1 Round for time

 

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