19/06/10 DAY 83

No record

i did not updat my blog foe like a month got lost befor i could uplode it

18/06/10 DAY 82

Rest day

17/06/10 DAY 81

Buy in:
400m run
10 trampolines burpees x 2
20 tuck jumps x2
10 star jumps x 2
10 straddle jumps x 2

Skill: Acrobatics

WOD: 3 rounds for time for total number of reps

- 1 min burpee thruster
- 1 min odd object carry
- 1 min box jumps
- 1 min overhead lunges @ 10kg

then 400m run

Will - 240 reps

16/06/10 DAY 80

Buy in:
400m run
10 box jumps x 2
10 burpees x 2
10 squats x 2

Skill: Horizontal leap

WOD: 4 rounds for time

- 400m run
- 50 squats

Will - standing leap 2.07m / running leap 3.13m / 10.32

15/6/10 Day 79

Buy in:
400m run
20 walking lunges x 2
10 burpees x 2
10 squats x 2
10 pull ups x 2

Skill: Ring dips

Will's WOD: 21-15-9
Push ups
Ring dips

Time: 20.13

14/6/10 Day 78

Buy in:
400m run
10 squats x 2
10 pull ups x 2
5 K2E x 2
10 push ups x 2

Skill: Deadhang pull ups (go for a PB!)

max reps then 3 sets to failure

WOD: '100 burpee pull ups' for time (GI Jane)

Will - 8 (PB) - 6 - 6 - 6

13/6/10 Day 77

Rest day

12/6/10 Day 76

Buy in:
400m run
20 mountain climbers x 2
20 sit ups x 2
10 burpees x 2
5 HSPU x 2

Skill: Handstand push ups

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

DHSPU
Push ups

Will - 5.50

11/6/10 Day 75

Buy in:
400m run
10 burpees x 2
10 push ups x 2
10 monkey jumps x 2

Skill: AMRAP 4 mins - Bear Crawl U pattern + 10 tire shoulder press

WOD: For time (in a 16kg weighted vest)

400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
400m run

Will - 5 rounds / 14.24

I wanted to die stupid vest

10/6/10 Day 74

Buy in:
400m run
10 burpees x 2
10 squats x 2
20 walking lunges x 2

Skill: wall ball

WOD: 'Karen'

150 wall ball for time

Will - 14.21 (PB)

9/6/10 Day 73

Buy in:
500m row
10 burpees x 2
10 squats x 2
10 push ups x 2
20 sit ups x 2

Skill: 500m row

WOD: 'Sale Sharks'

6 rounds for distance (30 seconds on / 30 seconds off)

Will - 1.46 PB / 858m PB

8/6/10 Day 72

Buy in:
400m run
10 burpees x 2
5 HSPU x 2
20 mountain climbers x 2
10 flutter kicks x 2

Skill: TABATA Boxing

Squat punches

WOD: 'The Seven' (modified)

7 rounds for time

- 7 HSPU
- 7 Thrusters
- 7 Divebomber push ups
- 7 DB deadlift
- 7 burpees
- 7 bicycle sit ups
- 7 pull ups (any grip)

Will -

7/6/10 Day 71

Buy in:
400m run
10 press ups x 2
10 sit ups x 2
10 burpees x 2
10 frontal plane lunge jumps x 2

Skill: Handstand walking

WOD: 'Black Jack'

Will - 3 steps / 19.22 (PB)

1/6/10 to 6/6/10 day 65-70

On holiday did burpees 62-66

6 hour walk

Not very well had ear infection and the antibiotics mad me feel worse.

31/5/10 Day 64

Buy in:
400m run
10 push ups x 2
10 lunges x 2
10 burpees x 2
10 box jumps x 2

Skill: Plank holds

Accumulate 5 mins of plank hold and time how long it takes you to do so

WOD: UNBROKEN
4 rounds

- 400m run (5 second leeway of 1st run time)
- 30 push ups
- 30 box jumps
- 30 alternating split jumps

3 min rest between rounds

Will - 12.21 minutes / 1.48 / 1.35 / 1.39 / 1.34

30/5/10 Day 63

Restday

29/5/10 Day 62

WOD: 'TABATA IN THE RAIN'

With a 10kg med ball
8 rounds - 20 seconds on 10 seconds off

- Ball cleans
- Elevated push ups
- Wood choppers
- Bench press
- Russian twists


Will
- Ball Cleans 7/7/7/7/7/7/7/7
- Push ups: 20/15/13/11/10/8/8/8
- Wood Choppers: 7/9/7/7/7/7/7/7
- Bench Press: 17/17/17/17/17/17/17/17
- Russian twist: 10/10/10/10/10/10/10/10

28/5/10 Day 61

Buy in:
400m run
10 pull ups x 2
10 push ups x 2
10 burpees x 2
10 squats x 2

Skill: Muscle Ups 6-6-6

WOD: 'Barbara'

5 rounds for time of

- 20 pull ups
- 30 push ups
- 40 sit ups
- 50 squats

3 minute rest between each round

Will - R1 (4.23) / R2 (4.38) / R3 (4.13) / R4 (5.11) / R6 (4.21)

27/5/10 Day 60

Buy in:
10 pull ups x 2
10 sec handstand holds x 2

Skill: Card Warm Up

WOD: Met Con

- 3 min handstand hold
- 40 pull ups
- 50 push ups
- 60 sit ups
- 70 lateral jump burpees

Will - 24.40

26/5/10 Day 59

Buy in:
400m run
10 burpees x 2
10 sit ups x 2
10 ball slams


Skill: Death By HSPU


WOD: 'Juggernaut'


150 ball slams for time

25/05/10 DAY 58

Buy in:
400m run
10 K2E x 2
10 push ups x 2
10 sit ups x 2

Skill: Handstand walks

WOD: 30-20-10

- Knees to elbows
- Push ups

Will - 9.00
Chris - 8.16

24/05/10 DAY 57

Buy in:
10 kettle bell swings x 2
10 SDHP x 2
10 squats x 2
11 burpees x 2

Skill: Powerlifting/Olympic Lifting

Thrusters 3-3-3

WOD: 5 rounds for time

- 12 deadlifts @ 40kg
- 9 hang power cleans @ 40kg
- 10 kettle bell swings @ 20kg

Will - 47.5kg (PB) / I think your time is in your book?

23/5/10 Day 56

2 hours of Ju jitsu

Buy in:
400m run
10 squats x2
10 push ups x2
10 Burpees x2
10 pull ups x2

Skill: Knees to elbows 3-3-3-3

WOD: 4 rounds

400m run
max pull ups

R1 1.25 11 R2 1.36 11 R3 2.01 8 R4 2.01 10

22/5/10 Day 55

Rest day

Burpees 51

21/5/10 Day 54

Buy in:
400m run
10 double unders x 2
10 squats x 2
10 lunges x 2

Skill: HSPU 5-4-3-2-1

(lowering down)


WOD: 30 kipping pull ups for time
Time: 2:46

20/5/10 Day 53

Buy in:
400m run
10 squats x 2
10 sit ups x 2
10 push ups x 2

Skill: Split jerk practice

WOD:

Complete as many rounds in 7 minutes as you can of:
DB Squat clean, 10 reps
20 Sit-ups

4 rounds

19/5/10 Day 52

Rest day
Burpees 48

18/5/10 Day 51

Buy in:
400m run
10 push ups x 2
10 squats x 2
5 burpees x 2


Skill: Deadlift technique http://www.youtube.com/watch?v=Syt7A23YnpA&NR=1

WOD:
‘Would You Rather…’

This workout has 2 options at every turn, it’s up to you which ones you take to get to the end:

START

400m run
“Would you rather…”

A: 2 Minute AMRAP kipping pull ups B: 50 push ups for time

“Would you rather…”

C: 200m sprint for time D: 100 squats for time

“Would you rather…”

E: 50 double unders for time F: 3 min AMRAP burpees

FINISH

B=1.01
D=3.12
F=30

Plank max hold = 1.02 mins

17/5/10 Day 50

Buy in:
400m run
10 push ups x 2
20 squats x 2
10 box jumps x 2

Skill: knees to elbows 3-3-3

WOD:

'Helen' (with DB swings at 16.7kg max I could get on my dumb bell)

3 rounds for time

400m run
21 DB swings
12 pull ups

Time: 17.31

16/5/10 Day 49

Buy in:
400m run
5 dead hang pull ups x 2
10 squats x 2
10 push ups x 2

Skill: Bar dips 3-3-3-3 (on the pull up bar)

WOD:

For time:
15 Decline HSPU push-ups
1 Dead hang Pull-up
13 Decline HSPU push-ups
3 Dead hang Pull-ups
11 Decline HSPU push-ups
5 Dead hang Pull-ups
9 Decline HSPU push-ups
7 Dead hang Pull-ups
7 Decline HSPU push-ups
9 Dead hang Pull-ups
5 Decline HSPU push-ups
11 Dead hang Pull-ups
3 Decline HSPU push-ups
13 Dead hang Pull-ups
1 Decline HSPU push-ups
15 Dead hang Pull-ups

Time:20.42

15/5/10 Day 48

Buy in:
100 skips
10 squats x 2
20 lunges x 2
5 burpees x 2

Skill: Squats http://www.youtube.com/watch?v=kawBY5p29fQ

WOD:

For time:

Perform 10 sets of 10 unbroken double unders

For every set you don’t complete unbroken perform 5 burpees

Time 29.55
Burpees 80

14/5/10 Day47

Rest day

Burpees 43

13/05/10 Day 46

Buy in:
400m run
10 squats x 2
20 walking lunges x 2
10 double unders x 2

Skill: Hang power clean

WOD:

Met Con:
For Time
Run 400m
21 DB swings

Run 400m
15 DB Swings
Run 400m
9 DB swings
Run 400m
Time: 10.47 mins
(DB swings done at 11.8 kg)

12/05/10 Day 45

Buy in:
400m run
10 double unders x 2
20 mountain climbers x 2
10 star jumps x 2

Skill: Max reps double unders in a row (try and beat your record!)
tryed for a good ten minutes could only manage 11 in a row

WOD: ‘Killing You Guy’

AMRAP in 8 minutes: Thrusters (7.8kg each bar)

Rest 1 minute

For time: 400m run

No rest

AMRAP in 4 minutes: Burpees

Rest 2 minutes

For time: 100 double unders

No rest

AMRAP in 2 minutes: Mountain Climbers

Thrusters completed 82
400m run 2.01 mins
burpees 29
double unders 8.15 mins
mountain climbers 63 (thats both feet up as one rep

11/5/10 Day 44

Buy in:
200 skips
10 squats x 2
10 burpees x 2
20 walking lunges x 2

Skill: Max handstand hold (go for a PB) then 4 sets of 15 sec holds
36 secs PB

WOD: AMRAP 10 mins
7 pull ups
7 push ups

10 rounds

10/05/10 Day 43

Buy in:
400m run
tuck jumps x 2
10 slow squats x 2
10 burpees x 2

Skill: Dumbbell hang cleans 3-3-3-3

WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses 5 Dumbbell squats

R1 at 4.5kg 57secs R2 at 5.5kg 45 secs R3 at 7kg 47 secs
R4 at 8kg 45 secs R5 at 10kg 47 secs

9/5/10 Day 42

Buy in:
400m run
10 sit ups
10 squats
10 kipping knees 2 elbows

Skill: dead hang chin ups 3-3-3

WOD:


For Time:
10-9-8-7-6-5-4-3-2-1
Knees to Elbows
Sit ups

Time 17.08

8/5/10 Day 41

Rest day

Burpees 37

7/5/10/ Day 40

Cycle 12 miles to recover from the workouts and help move the lactic acid.

I would like to be able to walk on my hands befor I go on holiday

Burpees 36

6/5/10 Day 39

Buy in:
400m run
10 squats x 2
10 push ups x 2
10 burpees x 2

Skill: Max push ups 35

WOD:

10x100m sprints rest exactly 2:00mins between efforts.
Post times for each sprint

1)16.44 secs 2)16.80 secs 3)16.43 secs 4)16.56 secs 5)16.87 secs
6)17.07 secs 7)17.04 secs 8)17.14 secs 9)17.25 secs 10)16.41 secs

5/5/10 Day 38

Buy in:
400m run
20 walking lunges x 2
10 double unders x 2
10 squats x 2
20 sit ups x 2

Skill: Handstand push ups 5-5
2 sets of 5: Kick up into a handstand and lower my self down as slowly as I can until my head touches the floor. Drop down and repeat.

WOD:

Five rounds for time of:
10 Burpees
20 Walking Lunges with DBs (6kg each dumbbell)
30 Double-Unders (or 60 skips)

Time 23.16

4/5/10 Day 37

Biked 1.54 miles with 20 kg on back
Buy in:
400m run
10 empty bar thrusters x 2
10 pull ups x 2
10 squats x 2
20 walking lunges x 2

WOD: 'Fran'

For time: AS FAST AS YOU CAN POSSIBLY GO!
21-15-9
DB thrusters
Pull ups

Time 5.57

3/5/10 Day 36

biked 1.54 miles with 14 kg on back
Buy in:
400m run
10 empty bar thrusters x 2
10 pull ups x 2
10 squats x 2
20 walking lunges x 2


WOD: 'Fran'

For time: AS FAST AS YOU CAN POSSIBLY GO!
21-15-9
DB thrusters
Pull ups
Rained off got to 21 db thrusters and 2 pull ups at 1.11

2/5/10 Day 35

rest day
burpees 31

1/5/10 Day 34

Buy in:
100 double unders

Skill: Weighted push ups 3-3-3 (Brother George on my back 63.4 kg)

WOD:

For time:
100 Squats
5 Dips
75 Squats
10 Dips
50 Squats
15 Dips
25 Squats
20 Dips

Time 12.20

30/4/10 Day 33

Buy in:
400m run
10 push ups x 2
10 double unders x 2
10 sit ups x 2

Skill: 'Goat Practice' (something you suck at!)
hand stand holds held for 33sec (PB)

WOD:

Four rounds for time:
Sprint 400 meters
Rest 2 minutes

R1 1.47 R2 1.49 R3 1.42 R4 1.41

29/4/10 Day 32

Buy in:
400m run
10 double unders x 2
20 sit ups x 2
10 push ups x 2

Skill: Free standing handstands (play around with them and record a max freestanding hold time) got to 2 second and fell flat on my face

WOD:

AMRAP 15mins:
5 Decline HSPU
7 Dumbbell Swings 10kg
10 Tuck jumps

16 reps

28/4/10 Day 31

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2
10 pull ups x 2

Skill: Dead hang pull ups max reps, rest 5 minutes, then 3 more reps

WOD:

“Barbara” (scaled down version)

Five rounds, each for time of:

10 Pull-ups
25 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Did 5 dead hang pull ups (PB)
R1 4.10 R2 4.10 R3 4.35 R4 4.40 R5 4.20

27/4/10 Day 30

Buy in:
400m run
10 empty bar thrusters x2
10 push ups x2
10 squats x2
20 sit sups x2
burpees 26

Skill: burgener 10 reps each section

WOD:
200m sprint (2 min rest)= 42secs
400m sprint (3 min rest)= 1.42min
800m sprint (4 min rest)= 4min
amrap heavy thrusters 4min (10 kg dum bells) 33reps

26/4/10 Day 29

Buy in:
400m run
10 push ups x 2
10 pull ups x 2
20 sit ups x 2

Skill: Knees to elbows 1-1-1-1

WOD:

Met Con: Metabolic conditioning
Perform 1 Press up first minute, 2 in the second minute and so on until you cannot perform the given number of reps for that minute.

got to 21 minuets = 253 press ups

burpees 25

25/4/10 Day 28

rest day part two of two
burpees of the day 24

24/4/10 Day 27

Rest day part one of 2
burpiees 23
stretch

23/4/10 Day 26

Buy in:
400m run
10 squats x2
20 walking lunges x2
10 push ups x 2

Skill: Dumbbell shoulder press 7kg 6 sets of 12 reps

WOD:

For time:

Run 400m 60 Squats
Run 300m 40 Squats
Run 200m 20 Squats

time: 7.43

burpees 22

22/4/2010 Day 25

Buy in:
400m run
5 dips x 2
Step ups x 1min
Burpees 21

Skill: double unders PB was 13 then i got it to 16 not good enough so i got it to 19

WOD:
30 Dips for time: 4:52

21/4/2010 Day 24

Buy in:
400m run
5 kipping pull ups x 2
10 squats x 2
10 press ups x 2

Skill: Knees to elbows 1-1-1

WOD:

On the minute, every minute for 20 mins perform:

3 Burpees

5 Kipping pull ups

20/4/2010 Day 23

Buy in:
400m run
10 push ups x2
10squats x2
burpees 19
skill : DHSPU 5-5-5-5

WOD: AMRAP 10 min Double unders
105

19/4/2010 Day 22

First day onmy own

Buy in:
400m run
10 push ups x 2
10 sit ups x 2
10 squats x 2

burpees of the day 18

"BlackJack"
For time:
21 press ups
1 sit up
20 press ups
2 sit ups
19 press ups
3 sit ups
etc until you complete 21 sit ups and get the press ups down to zero
time 28:36

18/4/2010 Day 21

REST DAY !!!!

burpees of the day 17

17/4/2010 Day 20

Buy in:
400m run
10 pull ups
10 squats
10 push ups
burpees of the day (16)

WOD = 'Modified Team Murph'
400m run
100 pull ups
200 press ups
300 squats
400m run for time (20.17)

16/4/2010 Day 19

Buy in:
400m run
10 empty bar DB thrusters x 2
10 push ups x 2

Skill: Dips 5-5-5-5
WOD: 800m run, 50 empty bar DB thrusters, 30 push ups (8.57?)

15/4/2010 Day 18

Buy in:
400m run
10 push ups x 2
10 squats x 2
burpees of the day (14)
20 walking lunges x 2

Skill = Clean & Jerk practice

WOD = 400 m walking lunge (with 6kg BB) (11.46)

14/4/2010 Day 17

Buy in:
400m run
10 squats x 2
10 SDHP x 2
13 burpees

Skill: Snatch practice

WOD: 'Fight Gone Bad' back yard style
5 exercises, 1 minute on each, 3 rounds (no rest between exercises, 1 min rest between rounds)

Sandbag SDHP - 15/20/21
Unders & Overs - 8/8/9
Sledgehammer swings - 30/30/30
Farmer's Walk Step Ups - 7/7/10
Box Jumps - 25/25/25

13/4/2010 Day 16

Buy in:
10 double unders x 2
12 burpees
20 walking lunges x 2
10 squats x 2
Skill = double unders 13 (PB),

WOD
AMRAP
5 mins decline HSPU
4 mins squats
3 mins press ups
2 mins mountain climbers
1 min sit ups:
45/160/50/50/23

12/04/10 Day 15

Buy in:
400m run
10 push ups *2
10 squats *2
10 pull ups *2
10 sit ups *2

skill: Max handstand hold 31 secs
3*10sec holds

WOD:"cindy" 20min count down 5 pull ups, 10 press ups, 15 squats
13 rounds

11/4/10 Day 14

Rest day

Climbed rope pyramid 100 times with 9 kg bag on divided by 3
1 .22 hour

10/04/10 Day 13

Buy in:

400m run
Joint Mobilisation
Dynamic Stretching

Skill: Max push ups
30reps

WOD:
800m run
50 spider climbers
3 burpees
3 rounds for time : 16.49

09/04/10 DAY 12

Buy in:
Rope pyramid climb
40 transverse mountain climbers x 2
10 jumping pull ups
10 jumping knees to elbows (K2E)
10 close grip push ups x 2
8 burpees

Skill: Gymnastics strength training
3 x 10 jumping knees to elbows (nearly got dead hang K2E)
6 x 5 ring push ups

WOD: 'Squat Torment'
75 squats
10 jumping k2e
55 squats
10 divebomber push ups
35 squats
15 bench HSPU
15 squats
20 russian twists
5 squats
25 alternating split lunge jumps

Will - 9.29 (sub 10!)

Goal for next time: 1 rep dead hang K2E

08/04/10 DAY 11

Buy in:
Lap of the field
5 burpees x 2
20 rotational lunges x 2
10 squats x 2
Joint mobilisation and dynamic stretches 5 mins

Skill: Sprint training

4 x 90m sprints

WOD: 'Hundred Burping Pull Ups' for time

Complete 100 burpees for time, at every minute interval complete 2 pull ups before resuming burpees

Will - Sprints: 1) 11.4 2) 13.4 3)14.3 4)12.8 / 21.40 (stopped pull ups at 50 reps - awkward bar & height) BUT STILL SUB 25!

---> INSERT PICTURES HERE!

07/04/10 DAY 10

Buy in:
200 normal skips
10 push ups x 2
20 squats x 2
10 sit ups x 2
20 mountain climbers x 2

Skill: Push Ups (depth practice/unstable bases/3d variations)

Single reps of depth practice (chest to ground), press up obstacle course, 8 sets tri plane push ups

WOD: 'TABATA something else' modified
8 rounds 20 seconds on, 10 seconds rest, no rest between exercises

1) Skipping 40/40/38/45/24/37/35/22 = 326
2) Push Ups 10/10/10/6/5/7/4/5 = 57
3)Sit ups 10/8/9/8/8/9/9/8 = 69
4) Mountain Climbers 13/10/11/10/10/12/12/10 = 88
5) Squats 16/13/17/18/17/18/17/20 = 136

Total reps: 676

PNF pec stretches (chest stretches)

Notes: Great work on press up depth, big improvements! Work on chest stretches and getting chest to ground on single reps to practice. Good improvement on squat depth.

06/04/10 DAY 9

Buy in:
400m run
10 sit ups x 2
Bear Crawl x 2
10 double unders x 2
10 empty bar thrusters x 2

Skill: HSPU (3 x 5 decline HSPU - 3 x 3 assisted HSPU)

WOD:
1) AMRAP 400m run then max burpees
2) AMRAP 400m run then max 19kg DB thrusters
3) AMRAP 400m run then max 19kg DB jump squats

Will - 16/15/23

Notes: Make sure you get head to ground for decline HSPU, chest to ground for burpees and watch out for that back bend on the jump squats. Try to get your hamstrings parallel with the ground by sticking your bum back and sinking down, keeping that back as tight and neutral as possible.

Things to work on:
1) Squatting to parallel
2) Chest to ground press ups
3) Decline handstand push ups

John ;)

05/04/10 DAY 8

Buy in:
Cycle 7 miles
20 jumping pull ups x 2
5 burpees x 2
20 mountain climbers x 2
10 squats x 2


Skill: Dead hang pulls ups - max reps 3 sets

WOD: 20 minute AMRAP (as many rounds as possible)

- 20 jumping pull ups
- 10 unstable bridge push ups
- 5 log dips
- 15 wobble log squats
- 15 tyre jumps
- 20 lateral jumps

Will - 3/2/3 dead hangs
3 rounds + 10 pull ups

04/04/10 DAY 7

rest day

3/04/10 DAY 6

Buy in:

400m run

10 double unders x 2

20 walking lunges x 2

10 squats x 2

Skill:

Pad work

WOD 1: 'Mainsite'

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

Will - 8.46/6.25/4.02/1.49

WOD 2:

21-15-9 / 42-30-18

Dumbell thrusters (6kg) & skips

Will - 3.00

(Aim to progress to double unders from normal skips)

2/04/10 DAY 5

Buy in:

400m run
Movement patterns

Skill: Cleans & kipping pull ups

3 sets of 10 kipping swings/5 sets of 1rep max effort kipping pull up

WOD: 'Schfifty Five'

55 box jumps (rock jumps)
55 push ups
55 overhead walking lunges (log)
55 burpees
55 squats

Will - 16.40

1/04/10 DAY 4

Buy in:
400m run
10 squats
10 push ups
Quadruped circling
5 mins 3d lunge matrix


Skill: Handstand technique and max handstand hold (go for a PB!)

WOD

For time:

100 skips
5 press ups
80 skips
10 press ups
60 skips
15 press ups
40 skips
20 press ups
20 skips
25 press ups

Will - 23 secs (PB) / 7.07

31/03/10 DAY 3

Buy in:
10 push ups
5 burpees
20 Monkey movements
20 walking lunges

Skill: Capoeira

WOD 1: Death by push ups

7 rounds (abandoned) TOO EASY!

WOD 2: 'House circuits'

2 rounds of 1min: lunges, burpees, box jumps, squats, jack knives, HSPU/shoulder taps, pull ups

30 secs rest between exercises / 1 min rest between round 1 & 2

Will - R1 Lunges 35 R2 55, R1 Box Jumps 16 R2 21, R1 Squats 42 R2 61, R1 Jack knives 6 R2 15, R1 Shoulder taps 12 R2 2, Pull Ups R1 10 R2 20, R1 Burpees 14 R2 16

30/03/10 DAY 2

Buy in:
400m run
10 push ups x 2
10 wall ball x 2
10 squats x 2

Skill: Double Unders

WOD:

'Fred'

5 rounds for time:

40 Double Unders (80 normal skips)
30 Sledge hammer wood chops
400m run

Will - 3 double unders in a row (PB) / 25.57

29/03/10 DAY 1

Skill: HSPU (handstand push ups)

Assisted push / controlled lower down 3 x 3 (2 boxing pad mats under head)
6 x 10 sec tucked handstand holds (on chair)

WOD aka 'Workout of the Day':

'3/4 Angie'
100 press ups
100 sit ups
100 sqauts

(in any order)

Will 14.06