10/31/2011

I. 8 minute AMRAP
200m Row/10 Squats/10 Push ups/10 Lunges/5 Pull up/5 PVC Rollouts

II. "Halloween" 31 reps of each
Hang Power Cleans
Air Squats
Lunges
Leg Lifts
O- Bar Rollouts
Wall Balls
kEttlebell Swings
jErks
Nobody Likes BURPEES!
This WOD should take between 12 - 20 minutes

III. Stretch

Teaching sometimes gets in the way of being able to workout.  Today I did the following so I could get a workout in:

1000m Row
10 - 1 Push ups
1 - 10 Squats

10/30/2011

I. 8 Minute AMRAP
250m Row/10 Squats/10 Lunges/10 PVC Rollouts/5 Ring Rows

II. Partner WOD
Run together. While one partner is working, the other is holding a plank
400m Run
20 Burpees
40 Wall Balls
50 Box Jumps
60 KB Swings (16kg)
400m Run
60 KB Swing
50 Box Jumps
40 Wall Balls
20 Burpees
400m Run
The plank hold is deceiving.  You think you are going to get a rest, but think again.

III. Stretch

10/29/2011

REST DAY!!!! More like active rest.
60 minute Spin Class

What is active rest?
The term “active rest” or “active recovery” applies to training schedules used by athletes. In the recent past, athletes were encouraged to rest completely after a competition or on a day off. But newer research shows that engaging in low-intensity exercise during “rest” is better for maintaining fitness levels. Low-intensity exercise flushes out lactic acid and delivers healing oxygen to the muscles. Any activity that keeps the target heart rate in the 60 – 65% range is low-intensity exercise. Active rest activities are easy recreational movements like going for a bike ride or a hike. Read about active rest from the Guide to Sports Medicine at About.com.

10/28/2011

I. 8 minutes AMRAP
250m Row/10 Squats/10 Push ups/10 Lunges Steps/5 Pull ups/5 PVC Rollouts

II. 5 Rounds
200mRun or 250m Row
20 Pull ups or Ring Rows
200m Run or 250m Row
20 Push ups
200m Run or 250m Row
20 Sit ups
200m Run or 250m Row
20 Squats
Time: 46:16

III. Stretch

10/27/2011

I. 500m Row
8 minute AMRAP
200m Row/10Squats/10 PVC Rollout/10 Lunges/10 Push ups/5 Ring Rows

II. BAck Squats 3-2-1-1-1 (135#)

III. 30-20-10 (use one bar)
OH Walking Lunges (45#)
Push Presses
Time: 6:57

Practiced Wall Climbs (walks)

10/26/2011

I. 1000m Row
8 minute AMRAP
200m Row/10 Squats/10 PVC Rollouts/10 Lunges/10 Push ups/5 Ring Rows
20:10 x 8 Supermans

II. 21-15-9
Deadlifts (135#)
Bar Facing Burpees
Time: 9:35
20:10 x 8 O-bar Rollouts

III. Stretch

10/25/2011

The Squat