Wednesday June 30th, 2010

Posted in Training Journal on June 30th, 2010 by patty

Endurance: Dynamic KB movements (good mornings, leg swings, arm swings, etc) + 800 m run

Warmup: Around the world, halo, figure 8, hot potato (30 sec each exercise about 2-3 x’s) 
Stamina: 
(3 rounds)
Jump Rope 1 minute
20 swings
10 (2 count) mountain climbers             
WOD:
21, 15,9
-Double Clean
-Double racked squat
-pushup
*** 100 swings @ the end of each round*****  ( so, 21 clean, 21 squat, 21 pu 100 swings; 15 clean, 15 squat, 15 pu, 100 swings; etc)
Core/Durability: 3 rounds
20 KB slasher (10R/10L) 
10 OH squat w/LIGHT KB
10 Russian Twist with KB

Leave A Comment »

Tuesday June 29th, 2010

Posted in Training Journal on June 30th, 2010 by patty
Dynamic 1 mile run
Warmup Bear Complex 5 reps 3 sets
WOD 5 RFT
10 Curtis Ps
12 KTE
15 Burpees
200m Run
 
Durability
2x 25 GHD
25 Back Ext.

Leave A Comment »

Monday June 28th, 2010

Posted in Training Journal on June 30th, 2010 by patty

Dynamic Drills and 800m run,

Warmup was 30 squats/20Rollouts/30 OH squats/ 20 Pushups
 
WOD
Fight Gone Bad
 
Durability: 2x 400m run
25 V ups
50 Bicycle Crunchers

Leave A Comment »

Saturday June 25th, 2010

Posted in Training Journal on June 30th, 2010 by patty
Dynamic and 1 mile run
Warm-up: Tabata This!
20s;10s 4x
Push-ups
Situps
Squats
SDLHP
 
WOD:  Helen Meets Kelly
 
3 Rds for time
 
400m Run
30 Wall Balls
30 Box Jumps
21 KB swings
12 Pullups
 
Durability: 60s Plank Holds Front R/L Side 2x 30s rest between

Leave A Comment »