27 Feb 09
Friday
WOD
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, (1.5 pood men/1 pood women)
21 Pull-ups
21 Burpess
21 Ball Slams

26 Feb 09
Thursday
WOD
Shoulder Press (5 sets of 5 reps)
rest two to three minutes between sets

Finish with
75 L-Sit Pull ups and L-Sit Dips (movements must be alternated until a total of 75 reps is complete)*

*This is not 75 L-sit Pullups and 75 L-Sit Dips.

25 Feb 09
Wednesday
WOD
3 Rounds
Row 500 meters
25 Good Mornings (45lbs men/35lbs women)
25 Knee to elbow

24 Feb 09
Tuesday
WOD

"GinaW"
For Time:
25 Tire Flips
Then 5 Rounds of
2 x Snatch Grip Deadlift (1 1/2 bodyweight)
3 x Sumo Deadlift High Pulls (75% of bodyweight)
4 x Power Clean (75% of bodyweight)
5 x Thrusters (75% of bodyweight)
After the 5 rounds finish with
25 Tire Flips

23 Feb 09
Monday
WOD

Back Squat
3 reps of 3 sets (as heavy as possible)

Finish with the following:
Complete as many rounds as possible in 20 minutes:
10 Double unders
5 Pull-ups

20 Feb 09
Friday
WOD
4 rounds
400 meter run
25 x Sumo Deadlift High Pulls (95lbs men/65lbs women)

19 Feb 09
Thursday
WOD

Something safe for Wabbitt.

Weighted Dips 5 Sets of 5 Reps (rest 2-3 minutes between rounds)

Finish with 3 L-sit and 3 Hand stand holds
Hold each movement for as long as possible

Hope your ankle is okay Wabbitt and somebody please ensure she gets to her car okay.

18 Feb 09
Wednesday
WOD
5 Rounds for Time

10 Split Cleans (Men:55lb dumbbells, Women:35lb dumbbells)
15 Burpees
20 Pullups

17 Feb 09
Tuesday
WOD
Push Press (3 sets of 3 reps as heavy as possible and rest 2-3 minutes between sets)

Finish with the following:
In 10 minutes how many rounds can you complete?
10 Knee to elbows
10 Slam balls

16 Feb 09
Monday
WOD

Back Squat3 sets of 3 reps (as heavy as possible)

Finish with the following:
3 rounds
400 meter run
15 Deadlift 1 1/2 times your bodyweight
15 Pull-ups

13 Feb 09
Friday
WOD
Power Clean
1 set of 5 reps as heavy as possible

Finish with the following:
Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of:
Power clean 95 pounds men/65 pounds women
Sit-ups
Back extensions

12 Feb 09
Thursday
WOD

Choose your poison:

5K Row or Run

Finish with 30 toes in the rings (kipping is allowed, but discouraged and legs must remain straight throughout the movement)

11 Feb 09
Wednesday
WOD

How many rounds can you complete in 20 minutes of:
Push Jerk x 15 reps (95 lb men/65 lb women)
30 Air squats

10 Feb 09
Tuesday
WOD

Five rounds for max reps of:
Body weight bench press ((e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD.

09 Feb 09
Monday
WOD
Back Squat
3 sets of 3 reps (as heavy as possible)

Finish with the following:
Five rounds for time:
15 reps Overhead squat (65 pounds men/45 pounds women)
Row 500 meters
25 Sit-ups

06 Feb 09
Friday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

05 Feb 09
Thursday
WOD
Weighted Dips
3,3,3,3,3
Increase the weight with each set.

Finish with:
8 x 250 meter row sprints
Rest 2 minutes between each sprint.

04 Feb 09
Wednesday
WOD
Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest 3 minutes

Finish with the following:
3 Rounds of 21, 15, and 9

Deadlift (225 men/155 women)
HandStand Push-ups

My vicious watchdog pulling security on the couch.

03 Feb 09
Tuesday
WOD
See how many double unders you can do in 10 minutes.

Finish with the following:
3 rounds
25 knee to elbow
25 rockers

02 Feb 09
Monday
WOD
Back squat: 3 sets of 5 reps (rest 3 minutes between sets and go as heavy as possible)
Rest 3 minutes and finish the day with the following:

3 Rounds for time:

400 meter run
25 Pull-ups
25 Jumping Ring Dips
25 Slam balls