8/7/08

WOD
10 Rounds
10 Pushups
10 Squats
10 Burpees

Time: 17:36

Burpee Challenge: 24

8/6/08

Warm-up
1 mile run
Tabata
20:10 X 8
Jump Ropes
Squats
Dips

WOD
3 Rounds
400m run
20 SDHP (KB 16k)
20 Pushups
20 Goblet Squats

Time: 18:25

Burpee Challenge: 23

8/5/08

Rest Day


Eric Allenbaugh: "Painful as it may be, a significant emotional event can be the catalyst for choosing a direction that serves us--and those around us -- more effectively. Look for the learning."

8/4/08

WOD
50-30-10
Burpees
Pushups
Squats
Sit-ups
Mountain Climbers
Flutter kicks (4 count)
400m run

Time: 34:15

Burpee Challenge: 21

8/3/08

Warm-up
Run 2 miles
3 Rounds
120 jump ropes
15 squats
10 ring rows
5 ring dips

WOD
10 Swings 1 Burpee
10 Swings 2 Burpees
10 Swings 3 Burpees
10 Swings 4 Burpees
10 Swings 5 Burpees
10 Swings 6 Burpees
10 Swings 7 Burpees
10 Swings 8 Burpees
10 Swings 9 Burpees
10 Swings 10 Burpees

Time: 7:20

Burpee Challenge: 20

8/2/08

WOD
Every minute on the minute for 10 minutes perform
10 push ups10 squats
Rest 2 minutes

Every minute on the minute for 10 minutes perform
20 Hand to Hand Kettlebell Swings
Rest 2 minutes

Every minute on the minute for 10 minutes perform
5 R Push Presses
5 L Push Presses
3 SDHP

50 Medicine Ball Situps

Burpee Challenge: 19

Run 5K

8/1/08

WOD
16-14-12-10-8-6-4-2
KB Cleans
KB Push Press
Figure 8

Time 21:15

Burpee Challenge:18

OK, Sharon F. I get it, payback is hell. Good workout!