WOD Oct. 31, 2011 HALLOWEEN

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

WOD 2 Rounds
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees (or a couple of stairs)



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WOD Oct. 29, 2011

Warmup
Run 5min 60%
Upward and downward dog for 15 reps
air squats for 15 reps

WOD 
Find a bench to jump and somewhere you can hang your self for the KTE's (knees to elbows), if not just do it on the floor.
For Time:

100 Air Squats 

75 Situps 

50 Box Jumps

25 KTE’s 

Run 400m



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WOD Oct. 28, 2011

Warmup 3 rounds

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

WOD 

For Time:

 2 Minutes Double Unders

 2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

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WOD 27, Oct 2011

Warm up
5min run @60%

WOD 5 reps

800m run
20 lunges




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WOD 26, Oct 2011

Warm up 3 rounds

upward/ downward dog 30 sec

hop on the balls of you feet 30 sec

jumping jacks 30 sec

plank 30 sec

WOD

 For Time:

21 Pushups

42 Squats

15 Pushups

30 Squats

 9 Pushups

18 Squats

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WOD 25 Oct. 2011

Warm up
Run 5min @60%

WOD 15 rounds
Run
200 m sprints
rest 1 min repeat


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WOD Oct. 24, 2011

Warm up 3 round
side to side jumps for 30 sec
knee raises for 30 sec
upward/downward dog transitions for 30 sec
jumping jacks 30 sec

WOD
Get one big jug of water for the Squats, goblet or bear hug it, just don't drop it.

Reps: 21-15-9
Goblet Squat or Bear Hug
Pushups





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