7/1/08

Warm up

100 jump ropes
10 double unders
15 squats
10 push ups
5 v-ups

WOD
50 Burpees
45 Squats
40 Pushups
35 Weighted Decline Sit-ups (25#)
30 Weighted Walking Lunges (Barbell)
25 Handstand Pushups
20 Box Jumps
15 Dead Hang Pullups

6/30/08

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Russian KB Swing
Pushup
KB Double Tap Hand-to-Hand Swing

6/29/08

Thrusters x 20
50 Double Unders
Thrusters x 16
40 Double Unders
Thrusters x 14
30 Double Unders
Thrusters x 12
20 Double Unders
Thrusters x 10
10 Double Unders
Thrusters x 8

Time: approx. 19 minutes

* These are two of my least favorite exercise

6/28/08

600m run
12 KB Snatches (R)
24 pushups
12 KB Snatches (L)
24 American KB Swings
12 KB C & J (R)
24 situps
12 KB C & J (L)
24 KB Figure 8 Upper Cut
600m run


Success is not final, failure is not fatal: it is the courage to continue that counts.”
Winston Churchill

6/27/08

Feng's Birthday Bonanza

3 rounds of 22 reps each:
Burpees
Jumping Squats
V-Ups
American KB Swings
Jumping Lunges
Pushups
Flutter Kicks
Mountain Climbers
Double Unders
Run 400m


"plans without actions are merely dreams" author unkown (quote sent by Sharon S.)

6/26/08

WOD
50 situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Dead Hang Pullups 5 x 3

Harvey Mackay: Ideas without action are worthless.

6/25/08

21-15-9
Clean (65#)
V-ups
Front Squats (65#)

Handstand Pushups 3 x 7

Dr. Wayne W. Dyer: You have a very powerful mind that can make anything happen as long as you keep yourself centered.