01/31/2011

I.
500m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
50 PVC Rollouts
Skills - OHS and SNATCH

III.
AMRAP 25 Minutes
10 OHS
10 Snatches
10 O-Bar Rollouts
10 Pull ups

01/30/2011

I.
1000m Row
30 Squats
20 PVC rollouts
30 OHS
500m Row
30 Squats, 20 PVC Rollouuts, 30 OHS

II.
Teams of 2 (one person works while other "RESTS")
21-15-9
Sit ups
Push Ups
Ring Dips
REST = Plank Hold

21-15-9
Burpees
Box
Jumps
REST = Wall Sit

III.
Stretch

01/29/2011

I.
500M Row
30 Squats
20 PVC Rollouts
30 OHS

II.
5 x 5 Back Squats (120#)

III.
50 SDLHP, 10 Wipers (65#)
40 SDLHP, 20 Wipers
30 SDLHP, 30 Wipers
20 SDLHP, 40 Wipers
10 SDLHP, 50 Wiper

1/28/2011

3000m Row
3 Mile Run

01/27/2011

I.
3 Rounds
500m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
5 x 5 Deadlifts (175#)

III. Teams of 2
1 person works other "rests"
21-15-9
SDLHP (44#)
KB Swings (44#)
Pull ups
REST = Hold Push up position

01/26/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
21-15-9
DB Cleans (25#)
DB Push Press
DB Snatch (L/R)

III.
20 OHS (15#)
50 Overhead Lunge Steps (15#)

01/25/2011

I.
2000m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
5 x 5 Back Squats (115#)

III.
Tabata 20:10 x 8
Squats
Sit ups
Push Press (DB 20#)
Weighted Step ups

90 minutes Bikram Yoga

01/24/2011

I.
2K Row
30 Squats
20 PVC Rollouts
20 Squats
20 PVC Rollouts
10 squats
PVC Rollouts

II.
4 rounds
20 Pull ups
20 Good Morning (45#)
20 Back Squats (75#)

III
10 - 1
Toes to Bar
50 Ball Toss Sit ups

01/22/2011

I.
1000m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
5 x 5 Front Squats (95#)

III.
Partner WOD
2 Rounds
50 Box Jumps
50 Wall Ball (14#)
50 DB Cleans (20#)
50 Deadlifts (95#)
500m Row
Time:23:25

01/20/2011

I.
1500m Row
30 Squats
20 PVC Rollouts
30 OHS

II.
5 x 5 Deadlifts (155#)

III.
3 Rounds
50 Squats
20 SDLHP (65#)
Time: 9:36

01/19/2011

I.
1500m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
5 x 5 Back Squats

III.
5 Rounds
10 Thrusters (65#)
90 Jump Ropes
Time: 12:40

IV.
5 minutes Lunge Steps

01/17/2011

I.
1250m Row
30 Squats
20 PVC Rollouts
10 Push ups

II.
"Elizabeth"
21-15-9
Squat Clean (65#)
Ring Dips (purple band)
Time: 11:42

III.
25 O-Bar Rollouts
25 Windshield Wipers
50 Sit ups

01/16/2011

I.
3 Rounds
500m Row
30 Lunge Steps
20 PVC Rollouts
10 Push ups

II.
5 x 5 Back Squats (115#)

III.
AMRAP 4 min. REST 1 min 6 min REST 1 min 8 Min
6 Push ups
6 Push Presses
6 Box Jumps

90 minutes Bikram Yoga

01/15/2011

I. 3 Rounds
    500m Row
    30 Lunge Steps
    20 PVC Roll outs
    10 Push ups

II.
2000m Row (8:30)
Rest 4 minutes
1000m Row (4:08)
Rest 2 mnutes
500m Row (1:58)
Rest 1 minute

III,
100 Sit ups (3:00)

01/14/2011

I. 1250m Row
    30 Squats
    20 PVC Rollouts

II.  EMOTM for 20 Minutes
      2 Manmakers (20#DB)
      5 Box Jumps

III. 2 x 1 minute at each station
      Flutter Kicks
      Squats
      Sit ups

90 Minutes Bikram Yoga

01/11/2011

I. 3 Rounds
    500m Row
    30 Squats
    20 PVC Rollouts
    10 Push ups

II. 5 x 5 Back Squats (75# - 105#)

III. 50-40-30-20-10
      KB Swings
      Sit ups
      Time: 10:16

01/10/2011

I. 1000m Row
   30 Squats
   20 PVC Rollouts
   10 Push ups

II. AMRAP 20 Minutes
    200m Row
    6 Deadlifts (125#)
    7 Burpee Pull ups
    10 KB Swings

III. 10 - 1
      O-bar Rollouts (95#)

01/09/2011

I. 3 Rounds
   500m Row
   30 Lunge Steps
   20 PVC Rollouts
   10 Push ups

II. 100 Curtis P's (Partner WOD)
     1 = Power Clean
           Lunge Step on each leg
           Push Press
One person is working @ a time.

III. Stretch

01/08/2011

90 minutes Bikram Yoga

01/07/11

I. 1000m Row
    30 Squats
    10 Push ups

II. 2K Row
     60 Flip Squats (30#)
     60 GHD Sit ups
     60 Pull ups (blue band)

Time: 21:56

III. Tabata 20:10 x 8
      Paralete Push ups
      Paralete L-sits

01/05/2011

I. 2000m Row
   30 Squats
   20 PVC Rollouts
   10 Push ups

II. 10 - 1
     Burpee Box Jumps (these are killers)
     Ring Rows
     Pull ups
     DB Front Squats (25#)
     Time: 23:52

III. 3 x 3 Deadlift (155#)

01/04/2011

I. 1500m Row
   30 Squats
   20 PVC Rollouts
   30 OHS

II. 5 x 5 Shoulder Press (75#)

III. 3 Rounds
      5 Dead Hang Pull ups
      10 Burpees
      15 Thrusters (45#)
      20 Sit ups
      200 Jump Ropes

III. 1500m Row

01/03/2011

A.M. P90X Chest and Back

P.M. 90 minutes Bikram Yoga

01/02/2011

I. 500m Row
   30 Squats
   20 PVC Rollouts
   10 Push ups

II. "2010 Revisited" - Partner WOD

300 Squats
100 Wall Balls
300 Situps
100 Push Presses (65#)
250 Jump Ropes
100 Cleans (65#)
200 Box Jumps
100 Thrusters (65#)
200 Push ups
100 KB Swings (44#)
75 Burpees
100 Lunge Steps
75 Pull ups
10 Deadlifts (135#)

III. Stretch

1/01/2011

90 minutes Bikram Yoga

Felt great!