January 12

Warm-up:  3x30 double-unders

21-15-9
Pull-ups
Squat jumps
Bar dips
*100yd sprint after each round

Tabata plank

January 10

Insanity with PB

Wow.

January 14

DB Row 3x10

For time:

50 sit ups

50 double-unders

50 sit-ups

50 lunges

50 sit-ups

50 burpees

50 sit-ups

3x:30 wall sits

January 8, 2013

Push Press 3-3-3-1-1-1

2 minutes max reps of air squats
2 minutes max reps of push ups
2 minutes max reps of double unders
2 minutes max reps of burpees

January 15, 2013

Back Squat 3x5

4 RFT:
10 burpee box jumps
15 KTE
20 Wallball-14#

30 Back Ext

June 19, 2012

Overhead Squat 3x5
33x5
53x5
63x3
83x5
83x5
83x5

This was very challenging!!!

Strict pull-ups 4x5

8 RFT:
5 pull-ups
15 squats
20 sit-ups
10:40

This was going to be 8 rds of Cindy, but my wrist was bothering me after overhead squatting so push-ups were out.  Also, I would like to point out my excellent programming of doing a metcon with pull-ups and squats after I did overhead squats and pull-ups.  Sheesh!

June 18, 2012

Rest Day.  For real this time (yesterday was supposed to be one, but 1 hour of yoga was definitely work).