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Monday 7/6 – Sunday 7/12 (Week of WOD’s)

By 07/04/2009No Comments

Monday 7/6 (WOD)

"Cindy"
As Many Rounds As Possible in 20 Mins of
5 Pull Ups
10 Push Ups
15 Air Squats

followed up by

4 Rounds of Med Ball Sit Ups  10 reps each round

Tuesday 7/7 (WOD)

As Many Rounds As Possible in 20 Mins of
5 Thrusters 95M/65 W
7 Hang Power Cleans 95M/65W
10 Sumo Dead Lift High Pull 95M/65W

followed up by

4 Rounds of Tabata Ab Mat Sit Ups

Wednesday 7/8 (WOD)

7 Rounds for time of:
21 Shoulder Press 75M/45W
21 Back Extensions
21 Double Unders or 105 Singles

followed up by

50 Floor Sweepers for time 135M/95W

Thursday 7/9 (WOD)

As Many Rounds As Possible in 30 Mins of:
15 Kettlebell Swings  53M/35W
25 Ab Mat Sit Ups
100 Meter Run (run out garage into back door(east side))

Friday 7/10 (WOD)

Four Rounds for time of

Row 500 Meters
25 Box Jumps 24"M/20"W

Saturday 7/11 "Group Workout @  9am only"

Do a group warm up with some light stretching

then

Each member will Row 500 Meters for time

rest then

For Time:

  • 25 Push Ups
  • Run Around Building
  • 50 Air Squats
  • Run Around Building
  • 75 Ab Mat Sit Ups
  • Run Around Building
  • 50 Jumping Pull Ups
  • Run Around Building
  • 25 Burpees

Sunday 7/12 "Rest Day"

No Workout / Recovery Day

Steven