WOD Nov. 17 2011

Warmup
Run 5 min 60%


WOD 15 rounds
Sprint 100 meters
Rest 1 min



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WOD Nov. 16 2011

Warmup 3 rounds
upward/ downward dog 30 sec
hop on the balls of you feet 30 sec
jumping jacks 30 sec
plank 30 sec

WOD 5 rounds for time

10 Shuffle run (aka Suicide's) - 20-50 meters
10 Military Pushups 
10 jumping squats
 

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WOD Nov. 15 2011

Warmup 
Run 60% for 5 min
hang on chest to bar as long as  possible 3 times

WOD

“Nicole”

AMRAP in 20 minutes of:

Run 400

Max rep pull ups 

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WOD Nov. 14, 2011

WARMUP 3 rounds
side to side jumps for 30 sec
knee raises for 30 sec
upward/downward dog transitions for 30 sec
jumping jacks 30 sec

WOD 5 to 10 Rounds for time
10 Hand Stand Push ups
30 sec hold Hand stand
10 Air Squats
30 sec Squat hold




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WOD Nov. 12 2011

Warmup
Run 5min 60%
Upward and downward dog for 1 min
air squats for 1 min

WOD  3rounds for time

 30 Walking Lunges

500m run

30 Walking Lunges 

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WOD Nov. 11, 2011

Warmup 3 rounds
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups

WOD
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

If you need more info click on TABATA





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WOD Nov. 10 2011

Warmup

Run 5 min 60%

WOD lets keep it simple

Run 5K under 18min if you can!
Catch your breath and go 5 rounds of Handstand push ups to failure each round!

Something I found today online about barefoot running! You will feel the difference but start slowly don't go all out!

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