4.27.13.

PARK WOD @ SLOAN’S LAKE mobility: crawling out of bed warm-up: some new stuff sunbathing endurance: shuttle sprints wod: squats farmers carry burpees

4.20.13.

mobility: warm-up: 200m run 5 renegade man makers (push-up.row.squat clean thruster) 10 straight leg raises wod: 800m run 10x 5 pull-ups 10 push-ups 15 air squats 20 sit-ups 800m run

2.13.13.

warm-up: 3x 5 shoot thrus 10 ring rows 20 bulgarian split squats wod 1: “8 minutes with Cindy” amrap 8mins 5 pull-ups 10 push-ups 15 squat jumps wod 2: amrap 8 mins 5 burpees 10 pistols 15 sit-ups

1.17.13

mobility: warm-up: 3x 12 Kips 10/20 double unders 14 bulgarian split squats wod 1: 3x 35 air squats 15 toes 2 bar wod 2: 3x 12 db pushpress 20 db step-ups

8-27-12

Mobility: Warm-up: 3x 200m run reverse burpees/rolling pistols push-up (floor/parelletes/rings) pull-up (strict/tarzan/chin) Endurance: 5x 30:30 25m shuttle run WOD: 3x rest 90secs inbetween amrap 3 mins 10 air squats 7 Pushpress 4 burpees

7-13-12

Mobility: Warm-up: 4x 4 Pull-ups(Strict.Chins.Kip.Rings) 8 Squat Therapy Skill: Muscle-ups For time: “Good Luck” 50 squats 10 Pull-ups 20 Shoulder-to-overhead

A Mouth Full of Oxygen

5-11-12 WOD Warm-up Strength: 5.3.1.1.1 OH Squat 5x 400m run 12 Pushpresses 15 Box Jumps It’s spring time and except for a few days recently it’s been a great time to be outside exercising. For a lot of you this means going for a run. Some of you are training for a race, others just […]