Sunday, November 25, 2012

Week of Monday Nov 26 - Sunday Dec 2

(Tues) WOD #1:
  • 10 min spin
  • 50 KBS
  • 10 min spin
  • 75 mountain climbers
  • 10 min spin
  • 100 situps

(Wed/Sun) WOD #2: 2 rnds of: Pull 200m/Kick 200m/Swim 200m

(Thurs) WOD #3: 20 min run or spin
  • 1 DB Snatch LH
  • 1 DB Snatch RH
  • 1 Burpee
  • 2 DB Snatch LH
  • 2 DB Snatch RH
  • 2 Burpee
  • Continue to 10

(Fri) WOD #4: 5 rnds of:
  • 30s Handstand
  • 20 Squats

(Sat) WOD #5: Run 8K

Sunday, November 18, 2012

Week of Monday Nov 19 - Sunday Nov 25

(Tues) WOD #1:
  • 10 min spin
  • Clean & Jerk 3x3 Max
  • 10 min spin
  • 25 T2B
  • 10 min spin
  • 10 Pullups

(Wed/Sun) WOD #2: Swim 1200m

(Thurs) WOD #3: 20 min run or spin
  • 1 DB Snatch LH
  • 1 DB Snatch RH
  • 1 Burpee
  • 2 DB Snatch LH
  • 2 DB Snatch RH
  • 2 Burpee
  • Continue to 10

(Fri) WOD #4: 5 rnds of:
  • 30s Handstand
  • 20 Squats

(Sat) WOD #5: Run 8K

Sunday, November 11, 2012

Week of Monday Nov 12 - Sunday Nov 18

In Tri Pack news this week:

Miss T was in the house!

WOD #1: Front Squat. 10 min AMRAP:
  • 10 Ring Dips
  • 30 KBS

WOD #2:
  • 10 min spin
  • 21 Thrusters, 21 Pullups
  • 10 min spin
  • 15 Thrusters, 15 Pullups
  • 10 min spin
  • 9 Thrusters, 9 Pullups

WOD #3: Run 5K

WOD #4: 5 rnds of: Swim 100m, Pull 100m

WOD #5: 4 rnds of 1 min each:
  • V-ups
  • Pushups
  • Jump Squats
  • Ring Rows

Monday, November 5, 2012

Week of Monday Nov 5 - Sunday Nov 11

WOD #1: Bench Press. For Time:
  • 150 Dumbbell Push Press
  • 75 Push-Up
  • 50 Squats

WOD #2:
  • 10 min spin
  • 5x5 Pullups
  • 10 min spin
  • 3x Clean
  • 10 min spin
  • 5x10 Ring Rows

WOD #3: Run 10K

WOD #4: Swim 1000m, Kick 200m

WOD #5:
  • 15 min spin
  • Tabata V-ups
  • 15 min spin
  • Tabata Pushups
  • 15 min spin
  • Tabata Situps