WOD

20 Apr 2010

CF mainsite WOD

Clean 1 rep every minute on the minute for 15 minutes.

WOD

19 Apr 2010

CF Mainsite WOD

3 rds for time of:
Walking lunge 100ft
50 squats
25 back ext

10-12 Apr we were training and not able to workout.
13-17 Apr the ADVON was on pass.
18 Apr was a travel day.
15-19 Apr the Main body was on pass

9 Apr 2010

Out at COL Eagle- not able to workout today

WOD

8 Apr 2010

For time

21-18-15-12-9-6-3

Push-ups
Bosu ball squats
GHD sit-ups
Jumping lunges
Push press
P-ball pikes

7 Apr 2010

White day-enjoyed the day off

WOD

Tue 6 Apr 2010

"3001"

30X all exercises below with 1 min of Run, bike, row between each exercise

Burpees
Bosu ball squats
Back ext
Pull-ups
Accelerating lunges
GHD sit-ups
Push press (PP)
Box jumps
KTE
Thrusters

WOD

80-90% Tempo

Run: SC: 1.5mi, LC: 5mi
bike: SC: 10mi, LC: 18mi
C2: SC: 2km, LC: 5km

1st half @ 80% with 2nd half @ 90%

WOD

Sun- training day

WOD

10 Pull-ups
20 Push-ups     X3
20 Sit-ups
 then
Run, bike, C2 2 min X2 with one minute rest b/t sets
 then
Pull-up, push-ups, Sit-ups X2
 then
Run, Bike, C2
 then
Pull-up, push-ups, Sit-ups X1
 then
Run, Bike, C2.

WOD

Friday

unable to workout due to training.

WOD

Rest Day