5/20/11 WOD

10 Rounds:
10 ring push ups
15 sit ups
10 double unders
10 latetal raises 30# ea
15 squats
Run 2 minutes

5/21/11 WOD

4.0 miles

5/22/11 WOD

5 sets:
5 pull ups
10 double unders
5 negative ring dips
15 squats
6 single arm standing presses 50# dumbbell
10 hanging raises

5/5/11 WOD

5 rounds for time
Run 3 minutes
10 pull ups
10 wall ball shots 22#
10 kettle bell swings 50#
Total time: 27:12

5/6/11 WOD

5 rounds for time
Run .25 miles
10 ring push ups
10 inverted ring rows
20 squats
10 upright rows 60#
100 single under jump ropes
Total run time: 12:03
Total time: 25:46

3/27/11 WOD

5 Rounds for time
10 pull-ups
10 overhead squats, 45#
20 abmat sit-ups
30 squats
200 single under jump ropes
Total time: 25:12

5 three minute rounds on the heavy bag, 30 sec rest

3/25/11 WOD

Run 5 minutes
Back: 100 Seated row
Run 5 min
Chest: 100 dumbbell presses and flyes
Run 5 min
Shoulders: 100 reps: shoulder press (34), upright row (33), rear raises (33)
Run 5 min
Arms: 50 bicep curls, 50 triceps extensions
Run 5 min
Total time: 49:42
No rest between runs and exercise reps