Wednesday 070314
March 14, 2007 | 1 Comment
Warm-Up
- 10 Pull-ups
- 10 Push-ups
- 10 OH Squat
- 1/2 mile jog
WOD: My Pet D-Ball (courtesy CF Santa Cruz)
2 rounds with D-Ball (12 or 20 lb):
- squat, toss and lunge to the ball (across B-ball court)
- 15 Thrusters
- 2 laps around playground perimeter with your ball
- 15 ball slams
- OH Lunge (back across court)
- 15 clean and wall ball shot
There are about 250 squats in this workouts and 100-150 lunges.
Monday 070312
March 13, 2007 | 1 Comment
Burgener Warm-up
Helen:
- Run around the bowl (~500m)
- 21 swings
- 12 pull-ups
Friday 070309
March 13, 2007 | 1 Comment
Class canceled due to the flu. Mike and Jeremy did “Cindy” at the park. Mike got 12 rounds all with unassisted pull-ups. Way to go Mike! Quite an improvement in the last few months on the pull-ups.
Wednesday 070307
March 7, 2007 | 1 Comment
Warm-up:
- 10 pull-ups
- 10 dips
- 10 squats
WOD:
- 10 Double KB swings
- 25ft lunge
- 25 wall ball shots
- 25 ft lunge
Complete as many rounds as possible in 20 minutes.
Monday 070305
March 7, 2007 | 1 Comment
Warm-up: Jog around park
WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Then divide number of minutes completed by 3 and double the result. Do that many wall ball shots for time.
Friday 070302
March 7, 2007 | 1 Comment
Warm-up 3x:
- 7 pull-ups
- 14 ring push-ups
- 21 swings
WOD: Back Squat
3 3 3 3 3 3 3
