09/26/05 WOD

5K Run.

9/22/05 WOD

200m jog

20 2-arm swings

20 pushups

30 sit ups

For a total of 4 rounds for time

09/21/05 WOD

5 Snatches per arm
5 Swings per arm
10 Burpees

5 Rounds for time.

09/20/05 WOD

Thrusters 9x5
Pull-ups 9x5

Perform 5 Thrusters and go directly into 5 pull-ups. Don't stop until all 9 sets are complete.For time.

09/19/05 WOD

30 1-arm snatches 15R 15L
30 Box Jumps
30 Push-ups

3 rounds for time.

Rest Day

TSC Today

Good Luck to everyone who is competing!

If you're not...
5 min rope
40 sit ups
30 bw squats
20 push ups

Repeat 5 times.

09/16/05

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.

09/15/05 WOD

Here's what I did with my morning crew. Never letting go of the kettlebell or dumbbell.

Perform all reps on one arm then move to other: Go as high as you can.

1 snatch, lower to shoulder, 1 jerk
2 snatches, lower to shoulder, 2 jerks
3 snatches, lower to shoulder, 3 jerks

on and on and on.........

09/14/05 Rest !!!!!!

09/13/05 WOD

50 Push-ups
Walking Swings 30 yards
40 Push-ups
Walking Swings 30 yards
30 Push-ups
Walking Swings 30 yards
20 Push-ups
Walkinh Swings 30 yards
10 Push-ups
Walking Swings 30 yards

09/12/05 WOD

50 Jump Squats
400 meter jog
40 Jump Squats
400 meter jog
30 Jump Squats
400 meter jog
20 Jump Squats
400 meter jog
10 Jump Squats
400 meter jog

100 push-ups
50 pull-ups

Work hard to Play hard

100 squat jumps
150 push ups
200 sit ups

Here's a good one

200 yd sprint
30 bw squats
30 push ups
30 sit ups

200 yd sprint
25 bw squats
25 push ups
25 sit ups

decrease the squats, push ups, and sit ups by 5 each time, and finish with a 200 yd sprint