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"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Friday, April 20, 2007
Fri 4/20/07
Thursday, April 19, 2007
Thurs 4/19/07
Wednesday, April 18, 2007
Wed 4/18/07
WOD
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Tuesday, April 17, 2007
Tues 4/17/07
W.O.D.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Monday, April 16, 2007
Mon 4/16/07
W.O.D.
Push Jerk 5-5-5-5-5 reps
Sunday, April 15, 2007
Rohr Park S.O.S 4/15/07
W.O.D.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Friday, April 13, 2007
Fri 4/13/07
Thursday, April 12, 2007
Thurs 4/12/07
W.O.D.
Run 5 K
Wednesday, April 11, 2007
Thurs 4/11/07
W.O.D.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Tuesday, April 10, 2007
Tues 4/10/07
W.O.D.
Deadlift 1-1-1-1-1-1-1 reps
Monday, April 09, 2007
Mon 4/09/07
W.O.D.
15-12, and 9 rep rounds of:
Back squat
Handstand push-up
Friday, April 06, 2007
Fri 4/06/07
W.O.D.
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Thursday, April 05, 2007
Thurs 4/05/07
W.O.D.
Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters
Wednesday, April 04, 2007
Wed 4/04/07
W.O.D.
Clean & Jerk 1-1-1-1-1-1-1 reps
Tuesday, April 03, 2007
Tues 4/03/07
W.O.D.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to 01/29/07