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workout 101

workout 101

Warm up 10 min cap 5 rounds run 200m 10 wall ball shots 10 good mornings Workout Set 1, 5 rounds 10 shoulder presses 14 squats Set 2, 4 rounds 12 Kettlebell Swing 10 Burpees

Workout 100

Workout 100

Warm up 10 min cap 5 rounds 15 air squats 10 push-ups 12 good mornings Workout set 1, 5 rounds 10 bench presses 12 Squats set 2, 4 rounds 12 dumbbell incline 14 lunges

WOD 1112

WOD 1112

Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest AMRAP: as many reps as posible

WOD 6-11-2015

WOD 6-11-2015

Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.)

WOD Barbara 3-23-2015

WOD Barbara 3-23-2015

Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: 20-20-30-40-x50, 3 minutes rest between rounds RM: as prescribe below. Intensity: mid/hi Process RX: this means do 5 rounds of…

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