Saturday 3/31/12 WOD

Cardio Sprints

Bring Clean Running Shoes **** Bring new shoes, or show up 15 minutes early so we can wash the soles of your gym shoes

Jacobs Ladder

Treadmill

Rower 

Bike

3-20 second rounds with 40 seconds rest on each one

Friday 3/30/12 WOD

Med Ball Clean

Wall Ball

Long Jump

Box Jump

Rest

1 minute each station

3 rounds

Thursday 3/29/12 WOD

Box Jump Burpee

1 minute on/1 minute off

6 rounds

Wednesday 3/28/12 WOD

KB Swing 1 minute
Get Up      1 minute Left
KB Swing 1 minute
Get Up      1 minute Right
KB Swing 1 minute
Rest           1 minute

2 rounds

Tuesday 3/27/12 WOD

Jump Squat
HSPU
Burpee
Rest

1 minute each station
3 rounds

Monday 3/26/12 WOD

Pull-Up     5 reps
Push-Up   10 reps
Squats       15 reps

Max rounds in 12 minutes

Sunday 3/25/12 WOD

Rest

Saturday 3/24/12 WOD

Get Up
Box Jump
Pull-Up
Rest

1 minute each station

3 rounds

Friday 3/23/12 WOD

Squat Clean
Standing Long Jump
Hands Off Push Up
Rest

1 minute each station

3 rounds

Thursday 3/22/12 WOD

Lizard Walk for 12 minutes

Wednesday 3/21/12/ WOD

Overhead Press
Jump Squat
Overhead Sit Up
Rest

1 minute each station

3 rounds

Tuesday 3/20/12 WOD

Front Squat
HSPU
Jump Rope
Rest

1 minute each station

3 rounds

Monday 3/19/12 WOD

KB or DB Swing
Pull-Up
Stability Ball Push-Up
Rest

1 minute each station

3 rounds

Sunday 3/18/12 WOD

Rest

Saturday 3/17/12 WOD

HSPU
L Sit
Back Extension
Pull-Up
Burpee

1 minute each

3 rounds

Friday 3/16/12 WOD

Burpee

1 minute on/1 minute off

6 rounds

Thursday 3/15/12 WOD

Jumping Split Squat
L Sit

1 minute each

5 rounds

Wednesday 3/14/12 WOD

HSPU
Jump Squat

1 minute each

5 rounds

Tuesday 3/13/12 WOD

Pull-Up
Air Squat

1 minute each exercise

5 rounds

Monday 3/12/12 WOD

Hindu Push Up
Back Bridge

1 minute each

5 rounds

Saturday 3/10/12 WOD

KB or DB
Snatch Right
Snatch Left
Squat Clean
Push Press
Swing

30 seconds On/30 seconds Off

3 Rounds

Friday 3/9/12 WOD

KB or DB Thruster 30 seconds/ 30 seconds Rest
KB or DB Prone Row 30 seconds/30 seconds Rest

5 Rounds

Thursday 3/8/12 WOD

DB or KB Get Up

10 minutes Practice

1 minute Right/30 seconds Off
1 minute Left/30 seconds Off

5 rounds

Wednesday 3/7/12 WOD

DB/KB Squat Clean and Push Press

10 minutes Practice

1 minute on/2 minutes off

5 rounds

Tuesday 3/6/12 WOD

5 minutes KB or DB Swing Practice

KB or DB Swing 1 minute on/30 seconds off
Push-Up 1 minute on/30 seconds off

5 rounds

Monday 3/5/12 WOD

DB or KB Snatch

10 minutes Practice

30 seconds Right/30 seconds Off
30 seconds Left/30 seconds Off

5 Rounds

Sunday 3/4/12 WOD

Rest

Saturday 3/3/12 WOD

Med Ball Clean
Med Ball Overhead Lunge
Med Ball Overhead Sit Up
Med Ball Jump Squat
Wall Ball

1 minute each exercise

3 rounds

Friday 3/2/12 WOD

Med Ball Jump Squat
HSPU

45 seconds/15 seconds off

5 rounds