08/24/2013

I. 400m Run
10 PVC Rollouts
20 Squats
25 Push ups

II. Tabata 20:10 x 8
Squats
Shoulder Press (65#)
Thruster (45#)
Jumping Squat
Push ups
Burpee

III. Stretch

08/29/2011

I. 400m Run/150 Jump Ropes/200 Squats/20 PVC Rollouts

II. Tabata Morning
20:10 x 8
Squats/Pullups/Pushups/Situps/Burpees/Box Jumps
Bonus Rounds
Boat Holds/Flutter Kicks

I love Tabatas! It is amazing at the kind of work out you can get by repeatedly doing 20 seconds of work.  
III. Stretch

08/26/2011

I. 400m Run/150 Jump Ropes/30 Squats/20 PVC Rollouts

During this short 400m run, I have been working on my running form.  I notice that I am able  to run faster with less effort.  Also, running in NB minimus shoes I have found that striking the ground hard impacts my heels, and calves so improving my running form helps to reduce the impact.

II. Tabata Gone Bad
20:10 x 8
Row/Wall Balls/SDLHP/Box Jumps/Push Press

III. Stretch

7/12/08

WOD
Tabata
20:10
*8 Rounds
Ring Pushups
Lunge Steps
Pushups
Front Squat 55#
Dips
KB Swings
Burpees

*Rotate to next exercise after 20 seconds
This was pretty tough especially the Ring Pushups after the Burpees.

Confucius: Choose a job you love and you will never have to work a day in your life.