8-1-09

REST !!!

7-31-09

4 800m splits

rest 5 min between

each split

7-31-09

7-30-09

with a continuously running clock,

perform 2 tire flips and 10 pullups,

every minute on the minute for 20

minutes. If you cannot complete

work in time frame, wod is termi-

nated

7-29-09

200 pushups for time

if you stop you automatically

run 100 yds...then continue

7-28-09

turkish get-up(max weight for 1 get-up)

then 3 rounds of

25 situps
25 knees-to-elbows
25 box jumps

7-27-09 OLIVIA

3 rounds for time

100' walking lunge

(45/25 weight overhead)

21 wallball

800m run

REST DAY!!!

Bootcamp at the WPHS track....keep up the good work guys !!!

Mainsite wod

AMRAP in 20

10 wallball (20#)

10 GHD situps

10 back extensions

WOD 7-24-09

1-1-1-1-1-1-1

clean & jerk

WOD 7-23-09

4 rounds

MAX REPS PULLUPS-1 MIN

MAX REPS PUSHUPS-1 MIN

MAX REPS SITUPS-1 MIN

MAX REPS SQUATS- 1 MIN

AMRAP IN 20

400M RUN
21 PUSHUPS
15 SIT UPS
9 PUSH PRESS 75/45