Lunge/KBS/Mountain Climbers

Today’s Workout

3 Rounds
100ft Lunge
15 KBS
25 Mountain Climbers

Advanced WOD

5 Rounds
100ft Overhead Lunge
15 KBS
25 Mountain Climbers

Shoulder Press

Today’s Workout

Shoulder Press
3-3-3-3-3

Optional WOD

10min AMRAP
Max Rep Push-ups (Advanced = Handstand Push-ups)
100m Sprint

10.17.11 – 10.23.11

Endurance workouts for the week of 10.17.11 – 10.23.11

Time Trial
20min run @ 90% pace

Interval
8x200m run – start 200s every 3min

Annie

Today’s Workout

“Annie”
50-40-30-20-10

Double Unders

Sit-ups

Row/Wall Balls/Push Press

Today’s Workout

2 Rounds
500m Row
40 Wall Balls
20 Push Press

Front Squats

Today’s Workout

Front Squats
5-5-5-5-5

Optional WOD

400m Farmers Walk
Then…
4 Rounds
20 Mountain Climbers
10 Burpees

Box Jumps/KBS/Broad Jumps

Today’s Workout

10 min AMRAP
5 Box Jumps
10 KBS
100ft Broad Jumps

Shoulder Press

Today’s Workout

Shoulder Press
5-5-5-5-5

Optional Workout

2 Rounds
800m Run
50 Situps
50 Double Unders

10.10.11 – 10.16.11

Endurance workouts for the week of 10.10.11 – 10.16.11

Time Trial
5k Time Trial (all out)

Interval
4x400m with 4 min rest in between rounds

Deadlifts/Push-ups

Today’s Workout

21-15-9-15-21
Deadlifts & Push-ups

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