Sunday 06/08/2008

WOD
"Penance in the Park"
40-30-20-10 reps of:
Bear Crawl*
Pushups
Broad Jumps*
Mountain Climbers
Traveling Burpees*
Hurdle Jumps
Walking Lunges*
Double Unders/ Jump Rope (3x)

Note: The asterisked exercises are traveling movements - and so, instead of following the rep protocol, perform the exercises once up and down the width of a basketball court.

W/U:
Tabata - 00:20 on, 00:10 off, switching stations each time the timer beeps.
3 Rounds of -
Jump Rope
KB Goblet Squat
Power Wheel Rollout
Prisoner Jump Squat
V-Up
Hurdle Jump

***
"Nothing so conclusively proves a man's ability to lead others as what he does from day to day to lead himself."
- Thomas J. Watson

Saturday 05/31/2008

WOD
5-4-3-2-1 widths of a basketball court:
Bear Crawl
1-Arm KB Overhead Walking Lunge (alternating R/L)
Traveling Burpee
1-Arm KB Overhead Walk (alternating R/L)

***
"Jealousy is an awkward homage which inferiority renders to merit."
- Mme. de Puixieux

Tuesday 05/06/2008

WOD
2 x 5R/5L DB Turkish Getup, then:

15-12-9-6-3 reps of:
DB Complex (Clean + Push Press)
Pushup
Jumping Lunge

WOD
3-mile run; rolling hills

With a pair of 12 kg KBs, perform 3 rounds of 10 reps each:
Double KB Snatch
Double KB Clean and Press
Double KB Overhead Squat
Double KB Shoulder Press
Double KB Overhead Walking Lunge
Run 150 m between exercises (not rounds).

***
"Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself."
- George Bernard Shaw

Sunday 05/04/2008

WOD
25-20-15-10-5 reps of:
American KB Swing
Bear Crawl (1x width of basketball court)
Pushup
Travelling Burpee (1x width)
Double Under
Walking Lunge (1x width)

Run 200 m at the end of each round.

***
"Saints are sinners who kept on going."
- Robert Louis Stevenson

Sunday 04/27/2008

WOD
30-20-10 reps of:
KB Burpee/High Pull/Goblet Squat
KB American Swing
KB 1-Arm Overhead Walking Lunge
KB H2H Swing
Double Under (... of course)

Run 600 m at the end of each round.

***
"The man who graduates today and stops learning tomorrow is uneducated the day after."
- Newton D. Baker

Sunday 04/20/2008

WOD
With a KB, perform 24-20-16-12-8-4 reps of:
1-Arm Snatch (1/2 R, 1/2 L)
Goblet Squat
1-Arm Clean and Press (1/2 R, 1/2 L)
American Swing
1-Arm Overhead Squat (1/2 R, 1/2 L)
H2H Swing

Run 200 m between rounds

***
"Patriotism is often an arbitrary veneration of real estate above principles."
- George Jean Nathan

Saturday 04/19/2008

WOD
4 Rounds of:
30 American KB Swings
Bear Crawl
20 Jumping Squats
Traveling Burpees
10 Pushups
Walking Lunges
200 m Run

Note: Bear Crawl, Traveling Burpees and Walking Lunges are performed across the width of a basketball court and back.

***
"Who is more foolish - the child afraid of the dark, or the man afraid of the light?"
- Maurice Freehill