100709 Wednesday WOD KB or Barbell Push-Press x 10 KB or Dumbbell Farmer Carry 200m Run 400m 4 Rounds for time

Warm-up
Run 200m Frontward
Run 200m Backward

100709 Wednesday WOD
KB or Barbell Push-Press x 10
KB or Dumbbell Farmer Carry 200m
Run 400m
4 Rounds for time

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100609 Tuesday WOD 200m run 45 Wall Balls 200m run 45 Kettlebell Swings 200m run 45 TRX Low Body Row 200m run 45 Atomic Abs

100609 Tuesday

Warm-Up
Jump Box 10
Pull-Up 5
3 Rounds


WOD
200m run
45 Wall Balls
200m run
45 Kettlebell Swings
200m run
45 TRX Low Body Row
200m run
45 Atomic Abs

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Monday 100509 "Happy Monday" WOD! Bear Complex x 5 Sit Up x 20 Push-Up x 10 5 Rounds for time

Monday 100509

"Happy Monday"

WOD!

Bear Complex x 5
Sit Up x 20
Push-Up x 10
5 Rounds for time

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100409 Sunday REST DAY DOG DAY MOVIE DAY

Turn Left or Right here! 873 Hull Rd. Unit #6 Ormond Beach

100409 Sunday
REST DAY

Saturday 091003 For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25

Eat well.

Saturday 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Scale Pistol Squat by using the TRX

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WOD Kettlebell / TRX Transitions AMRAP 20 mins

100209 Friday

WOD

Kettlebell / TRX Transitions
AMRAP 20 mins

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Six Healthy Meals in 30 mins!

100109 Thursday Warm-Up 60' Combat Crawl Push-Up 3 Rounds WOD Team Relay Odd Object Sprint Plate Stacking #45 Virtual Shovel x 10 Tire Flip x 3 Bes

100109 Thursday

Warm-Up
60' Combat Crawl Push-Up
3 Rounds

WOD Team Relay

Odd Object Sprint
Plate Stacking #45
Virtual Shovel x 10
Tire Flip x 3
Best of 3 Rounds Wins!

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