5K Run

Log Jam

For 12.09.10

This workout will be at the Calvin Track immediately following kid drop-off.

200 m, 10 Push Press (95/65), 10 Pull Ups
200 m, 9 Push Press, 9 Pull Ups
200 m, 8 Push Press, 8 Pull Ups
etc to....
200 m, 1 Push Press, 1 Pull Up

Rest Day

Have a good day off.

**Tomorrow's workout will be at the Calvin Track immediately following kid drop-off.

***I won't be around on Saturday morning, so if Mike is around, he will lead the workout.

Family & Friend WOD

For 12.07.10

10-9-8-7-6-5-4-3-2-1

Wall Balls
Abmat Sit Ups
Box Jumps
OHS (45#)
KBS

Enough

For 12.06.10

21 Back Squats (135/95)
400 m Run
15 Back Squats
400 m
9 Back Squats
400 m

The Lord's Day

A day of rest.

Shoulder Press Max

3-2-2-1-1-1

***No AM workout here today.

5K Run

The Tune Up

For 12.02.10

3 rounds for time of:

400 m Run
12 Bodyweight Deadlifts
12 KBS
12 Pull Ups

Rest Day

Have a good day off.