04_10_2010 monday

morning 5k run

evening

6 rounds of
10 thrusters (40kg)
10 pullups
10 burpees

17 mins

then 10 minutes of core stuff

then

5 x 500m row with 2 minutes rest.
the catch is that you have to do 20 pushups during that rest.

02_10_2010 saturday

barbara with 2 min rests instead of 3

5 rounds
20 pullups
30 pushups
40 situps
50 squats
2min rest

01_09_2010

morning 5km run

30_09_2010

almost 600

25 pullups
50 deadlift 60 kg
50 pushups
50 boxjumps
50 floor wipers
50 clean and press 35kg
25 pullups

50 deadlift 60 kg

50 pushups

50 boxjumps

50 floor wipers

50 push press 35kg

25 pullups

42mins

29_09_2010 double wod

jack
20 mins amrap
10 push press 60 kg
10 kb swings 24kg
10 box jumps

then
10 rounds
15 deadlift 60 kg
15 pushups

7minutes

7 minutes 60kg floor to OH =(30)

3min rest

7 mins rowing = 1800m

3min rest

7 mins continuous core work =250 reps

3 mins rest

7mins 24kg swings=  60

3mins rest

7 mins double unders =150+

10 minutes

morning = 5k run
evening wod
10 minutes 50kg floor to OH =(48)
3min rest
10 mins rowing = 2400m
3min rest
10 mins continuous core work =300 reps
3mins rest
10 mins double unders =150+