WOD 12.31.09 Thursday

1-1-1-1-1-1-1 Power Snatch

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WOD 12.29.09 Tuesday

Complete as many rounds as possible in 20 min of:

21 Sumo-deadlift high-pull, 75#/50#
100 ft farmer’s walk, (70#/52#)*
12 pull-ups

* For the farmer’s walk, males use 2 – 35 lb kettlebells or dumbbells, females use 2 – 26 lb kettlebells or 2 – 25# dumbbells.

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WOD 12.28.09 Monday

Push Press 1-10-1-20-1-30 reps

core work: “tabata intervals” – 8 rounds of: knees-to-elbows

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