After tomorrow’s 9:00am yoga session, we are headed out for lunch at Genghis Grill in LaCenterra. 11:30am, will give us time to clean up.
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Monthly Archives: July 2011
W.O.D. 07-29-11
wu: 200 D.U.
st / wod: pick any two exercise / movements
5-5-5-5-5
complete at your own speed
W.O.D. 07-28-11
wu: 5 minute wall sit
st: front squat 3-3-3-3-3
wod
50 squats
50 lunges (25 each side)
50 ab mat sit ups
50 push ups
3 rounds for time
W.O.D. 07-27-11
wu: 1000m row
st: 20 dead hang pull ups
wod
3 deadlifts 315/225
5 burpees
7 ring dips
AMRAP 15 minutes
W.O.D. 07-26-11
wu: 10 man makers
st: Turkish get-up 2-2-2-1-1-1 (each arm)
wod
400 m run
3 rounds of “cindy”
(5 pull ups, 10 push ups, 15 squats)
5 rounds for time
30 minute cut off
Iulian and Carmen at the top of Mt. Whitney
W.O.D. 07-25-11
wu: 200ft bear crawl, 200ft lunges
st: handstand push up (max effort x 5)
wod
10 KB swing (rt arm) 53/35
10 KB push press (rt arm)
10 KB swing (lt arm)
10 KB push press (lt arm)
50 double unders 3:1
5 rounds
W.O.D. 07-22-11
wu: max effort 1000m row
wod
4 rounds for time
5 Deadlifts 275/185 lbs
10 Kettlebell Swings 53/35 lbs
400 m Farmer’s Walk (kettlebell) 35/25lbs
W.O.D. 07-20-11
wu: 20 deloaded pushups, 20 dead hang pull ups, 20 jumping squats
st: power clean 2-2-2-2-2
wod
“fight gone bad”
wall balls (20/15)
SDHP (75/55)
box jumps (20/16)
push press (75/55)
row for calories
rest
1 minute max reps each station, 5 rounds
cool down: corpse pose
W.O.D. 07-19-11
wu: 400m farmer’s carry
st: max horizontal jump
wod
“Death by 10 meters”
W.O.D. 07-18-11
wu: 200ft forward crab walk, 50 D.U. (4:1)
st: front squat 5-5-3-3-1-1
wod
TABATA
box jump 24/20
ring push ups
thrusters 65/43
T2B or K2E
cool down: 50 ab mat sit ups
