Monday 02/09/2009

I honestly don't just do one workout a week -- I've just been too lazy to post. Note to self: Get back on it!

WOD: Charge
2-4-6-8-10-8-6-4-2-4-6-8-10 reps of:
Burpee Box Jump
Goblet Squat (40 kg)

WOD: NavySEALs.com CF WOD
Phase I: Preparation
Run 1 mile. O/H Squat skill development w/ PVC pipe or light bar

Phase II: Max ROM & Stabilization

"Overhead - Down low"
5 rounds for time of:

9 one-arm dumbell snatch each arm (35lb) -- subbed 30#
15 Overhead Squat 95lb
21 Burpees

Phase III: Core:
max sit-ups 2 minutes

WOD
(at Ceren's cool garage gym)
Tabata :20/:10
Squats
Pushups
Situps
KB Swings (16 kg)

***