8-27-2014 Wednesday Workout

It's Hump Daaaayy!!

Warmup:  Joint Mobility, Clean and Jerk practice

WOD:

For Time

100 Squats
75 Squats 
50 Burpees

EMOM, 1 Clean and Jerk

Just For Fun:  Stretch and tell Sifu that he's a horrible, horrible man.

8-11-2014 Monday Workout

Happy Monday!!!

Warmup:  Joint Mobility

WOD:

Run 400m
21 Russian KB Swings
21 Squats
5 Burpees

Run 400m
15 Russian KB Swings
15 Squats
5 Burpees

Run 400m
9 Russian KB Swings
9 Squats
5 Burpees

Just For Fun:  100 Situps

8-6-2014 Wednesday Workout

Warmup:  Joint Mobility

               3 rounds of the following:  10 Jumping Jacks, 10 Lunges, 10 Burpees

WOD:  Tabatas!

20 sec on/ 10 sec off for 4 minutes each set, alternating exercises for each round.

1.  Pushups / Squats
2.  Running / Situps
3.  Pullups / KB or DB Snatches
4.  Woodchoppers

JFF:  Run 1/2 mile

Have a great Wednesday, folks!!

8-4-2014 Monday Workout

Warm up: Double-Under Practice

WOD: "Hansen"

5 Rounds for Time

30 American KB Swings

30 Burpees (your favorite!)

30 Sit ups

Just for Fun: Run 400m and like it.