9-30-2010

WU
Samson Stretch
2 rnds
10 Push Ups
10 Squats
10 Sit ups
10 Bend and reach

WOD
50-40-30-20
Sit ups
20-15--10-5
Dumbell cleans (each hand)

09-27-2010

WU
2 rounds
5 strict pull ups
10 hanging leg lifts
10 sit ups

WOD
5 Rounds
400m row
10 Ring dips
15 Kettle bell swings

Rained in WOD

WU
6 skills 3 laps each on agility ladder

CFE WOD
15 min row @ 80%
cover as much distance as possible

Warm up
800m row

WOD
5rnds
10 Ring rows
15 Press @ 75lbs
20 Lunges

WOD
8 rounds
Row 400m
rest 90 sec between rnds

WOD
8 rounds
Row 400m
rest 90 sec between rnds

WOD
21-15-9 of
Deadlifts
Pull ups

Half Marathon Prep WOD # 16

Pose Drills

then

4 rounds of
25 sit ups
20 wall balls with 20lb ball
12 Kettle bell swings
10 toes to bar or knee tucks

whew!

Half Marathon Prep WOD # 15/ Sunday WOD

Pose Drills to warm up...then

CF Hero WOD "JT"
21-15-9 of
Handstand push ups
Ring dips
Push ups

Pose drills

CFE WOD
3 rounds
800m run rest 2min

rest 10-15min

CF WOD
10-1 of...
Push ups
Sit ups

Half Marathon Prep WOD #13

CF WOD
5 Rounds
8 Deadlifts @ 80% of your max
10 Strict pull ups
20 Lunges with 25lb weight (10 Lunges each leg)

3+ hours later

CFE WOD
6 rounds
400m run/row resting 1 min between rounds
All out effort!