10.01.07 Class WOD

3 Rounds for time of:
Overhead Squat x 15 (Guys use 65 lb or less, Gals use 45 lb or less)
L-Pulls x 15
Split Jerk x 15 (Guys use 65 lb or less, Gals use 45 lb or less)
Knees to Bows x 15
Hang Squat Clean x 15 (Guys use 65 lb or less, Gals use 45 lb or less)
Back Extension w/ plate (Guys use 25 lb, Gals use 10 lb)

Barbell or DB’s can be used for OH Squat, Split Jerk, Hang Squat Clean.

09.26.07 - Michael WOD with Rowing
3 Rounds for time of:
Row 800 Meters - ROW HARD!!
50 45 degree Back Extensions
50 GHD Sit ups

Stagger each person to start with different exercise

- or if more than 2 in class -

Michael WOD with Running
3 Rounds for time of:
Run 800 Meters - RUN HARD!
50 45 degree Back Extensions
50 GHD Sit ups

Stagger each person to start with different exercise

09.24.07 - Sprint, Jump, Push

10 Rounds or Max Rounds in 20 Min:

Sprint Down Short Track (20 yds)
Broad Jump Back up Short Track (20 yds)
Sprint Down Short Track (20 yds)
Broad Jump Back up Short Track (20 yds)
Push ups x Max (Max equals as many reps without stopping for more than 2 sec or going to complete failure. Keep track of Max Reps each Round)

09.19.07 - Cindy Variation

Rounds in 20 minutes of:

Jump L-Pull ups x 5 (See Video and add Jumping action to it. If they can’t keep legs straight, use bent knees)
Pike Push ups x 10 (See the part of this video where she’s doing the push-up off the box)
KB Swings (12 kg for girls, 16 kg for guys) x 15

09.18.07 - Fight Gone Bad

3 rounds of:

Wall Ball x 1 min
Sumo Deadlift High Pull x 1 min
Box Jumps x 1 min
Push-Press x 1 min
Row/Spin x 1 min
Rest 1 min

Clock runs continuously.

Monday, 09.17.07 - “The Fun Continues”

Rounds in 25 minutes of:

Double Unders x 50 or Jump Rope Singles x 100
1-arm DB Snatch (Girls use 15 lb DB, Guys use 25 lb DB) x 10 R/L
Kettlebell Sit ups x 30
DB Overhead Farmer’s Walk Long Hallway D&B x 1 (Girls use 25’s, Guys use 45’s)