Monday February 1, 2010
WU - OH Squats, 10 PU, 10 Dips, Row 500m
Back Squat 1-1-1-1-1-1-1 reps
185-205-225-245-265-275-285
CD - 3 rounds of 30 single rope jumps, & 10 24" box jumps
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50 Air Squats
10 Push Ups
Static Hang
30 Situps
25 Kettlebell Swings
400 Meter Run (in 2:04)
Dead Lift (3/4 bodyweight)
Military Press (1/4 bodyweight)
Med Ball Cleans (10)
Knees to Chest (10)
Wall Ball (25)
800 Meter Run (in 4:20)
500 Meter Row (in 1:55)
Vertical Jump (10 inches)
Dips (3)
Pull Ups (3)
L-Sit (10 sec.)
2000 Meter Row (in 8:10)
Dumbbell Snatch (10 per arm)
Christine (in 15 min.)
1 Mile Run (in 9 min.)
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Well Rounded Beginner Skills
500 Meter Row (in 1:55)
L-Sit (10 sec.)
2000 Meter Row (in 8:10)
Christine (in 15 min.)
1 Mile Run (in 9 min.)
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