September 2013

Warm Up: 750 M Run 30 Air Squats 30 Sit Ups 30 Flutter Kicks

WARM UP: 2 Rounds of: 10 Second Samson Stretch 15 Air Squats 15 Sit Ups 15 Back Extensions 15 Pull Ups 15 Push Ups Then 1 Mile Sandbag Run (20lbs) with a partner. Take turns holding the sandbag.

WARM UP: 4 Rounds of: 30 Flutter Kicks & 10 second Plank Hold

WOD: 100 Kettle Bell Swings (45#W; 55#M) Every time you rest you run 750M

WOD: For time: 50 Wall Balls (14# W; 20#M) 50 Over Head Squats (45#) 50 Deadlifts (95#) 50 Sumo Deadlift High Pulls (45#) 50 KB Swings (45#W; 55#M) 50 Box Jumps (20″W; 24″M) A small Ode to Gaby who had a ‘little’ run in with a Box during today’s WOD… 6 Stitches later she’s doing

WARM UP: 4 Rounds of: 20 Hollow Rocks 5 Inch Worms 20 Butt Kicks

WOD: The Amazing Marli  150 M Run -20 Burpees 300 M Run – 19 Burpees 450 M Run – 18 Burpees 600 M Run – 17 Burpees 750 M Run – 16 Burpees 900 M Run – 15 Burpees 1050 M Run – 14 Burpees 1200 M Run – 13 Burpees 1350 M Run –

WOD: 2 Rounds for Time of: 150 M Run 50 Air Squats 400 M Run 50 Push Ups 800 M Run 50 Sit Ups

WARM UP: 5 minutes of skipping 300 M run SKILL: 5 minutes of jump rope