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January 10, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 09 January 2013 20:54



Advanced

21-15-9

Push ups

Squats


Intermediate

21-15-9

Push ups

Squats


Beginner

15-12-9

Push ups

Squats


 
January 9, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 08 January 2013 18:01



Advanced
20 step ups
20 pull ups
20 one-armed kettlebell swings 12kg
20 lunges
20 knees to elbows
20 push press #45
20 good mornings
20 wall ball #14
20 pregnant burpees
20 double or single unders
Intermediate
15 step ups
15 pull ups or progressions
15 one-armed kettlebell swings 8kg
15 lunges
15 knees to elbows
15 push press #25
15 good mornings
15 wall ball #10
15 pregnant burpees
15 single unders
Beginner
10 step ups
10 pull up progressions
10 one-armed kettlebell swings 4kg
10 lunges
10 knees to elbows
10 push press #15
10 good mornings
10 wall ball #6
10 pregnant burpees
10 single unders
Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

Advanced

20 step ups

20 pull ups

20 one-armed kettlebell swings 12kg

20 lunges

20 knees to elbows 

20 push press #45

20 good mornings

20 wall ball #14

20 pregnant burpees

20 double or single unders


Intermediate

15 step ups

15 pull ups or progressions

15 one-armed kettlebell swings 8kg

15 lunges

15 knees to elbows 

15 push press #25

15 good mornings

15 wall ball #10

15 pregnant burpees

15 single unders


Beginner

10 step ups

10 pull up progressions

10 one-armed kettlebell swings 4kg

10 lunges

10 knees to elbows 

10 push press #15

10 good mornings

10 wall ball #6

10 pregnant burpees

10 single unders


Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.


Remember to take breaks during this WOD and if you cannot jump rope, just omit that exercise from the work out, or do step ups again.

 
January 8, 2013 PDF Print E-mail
Written by Andrea   
Monday, 07 January 2013 21:31



Advanced

5 rounds

200m run

10 split jerks #65


Intermediate

4 rounds

200m run

10 split jerks #45


Beginner

3 rounds

200m run

10 split jerks #15-25



 
January 7, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 06 January 2013 21:29



Rest Day

 
January 6, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 05 January 2013 21:12



"Baby Cindy"
Advanced and Intermediate
For 15 minutes do:
5 pull ups or progressions
10 push ups
15 squats
Beginner
For 10 minutes do:
5 pull ups or progressions
10 push ups
15 squats

"Baby Cindy" 

Advanced and Intermediate

For 15 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

5 pull ups or progressions

10 push ups

15 squats

 
January 5, 2013 PDF Print E-mail
Written by Andrea   
Friday, 04 January 2013 17:22



"Baby Nancy"
Advanced
4 rounds
Run 400m
15 overhead squats #65
Intermediate
3 rounds
Run 400m
15 overhead squats #45
Beginner
3 rounds
Run 200m
10 overhead squats #15-25
Sub rowing for running if needed.

"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #65


Intermediate

3 rounds

Run 400m 

15 overhead squats #45


Beginner

3 rounds

Run 200m 

10 overhead squats #15-25


Sub rowing for running if needed. 

 
January 4, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 03 January 2013 17:12



"Baby Fran"
Advanced
21-15-9
Thrusters #65
Pull ups
Intermediate
21-15-9
Thrusters #45
Pull ups
Beginner
15-12-9
Thrusters #15-25
Pull ups
Sub ring rows or pull up progressions for pull ups as needed.

"Baby Fran"

Advanced

21-15-9

Thrusters #65

Pull ups

 

Intermediate

21-15-9

Thrusters #45

Pull ups

 

Beginner

15-12-9

Thrusters #15-25

Pull ups

 

Sub ring rows, bands or pull up progressions for pull ups as needed.

 
January 3, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 02 January 2013 17:17



Rest Day

 
January 2, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 01 January 2013 19:09



"Baby Helen"
Advanced
3 rounds
Run 400m
21 one-armed kettlebell swings  12kg
12 pullups
Intermediate
3 rounds
Run 400m
15 one-armed kettlebell swings  8kg
12 pull ups or progressions
Beginner
3 rounds
Run 200m
12 one-armed kettlebell swings  4kg
12 pull up progressions

"Baby Helen"

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups


Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions


Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
January 1, 2013 PDF Print E-mail
Written by Andrea   
Monday, 31 December 2012 20:11



Advanced

5 rounds

10 toes to bar

10 hang power snatch #65

10 wall ball #14


Intermediate

4 rounds

10 toes to bar

10 hang power snatch #45

10 wall ball #10


Beginner

3 rounds

10 toes to bar

10 hang power snatch #15-25

10 wall ball #6


Substitute one-armed dumbbell snatch, approximately half of barbell weight, if belly impedes bar path. 

 
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