12/10/10 WOD

3.1 miles at 1.5 incline in 55:05

100 step ups 20"
50 Sumo deadlift high pulls 40#
50 Seat rows 100#
50 walking lunge
50 Sit-ups
50 Shoulder presses 60#
50 Good mornings
50 Push press 30#
50/50 Curls/Extensions 30#
200 Jump ropes
Total time: 27:32

12/8/10 WOD

10 rounds:
3 min shadowbox with 3 lbs in each hand
1 min of 10 squats, 10 push-ups, and 10 sit-ups
Total time: 40 min
10 minutes jumping rope

12/7/10 WOD

3.1 miles in 51:39

12/6/10 WOD

9 Rounds:
3 minute rounds of shadow boxing with 3 lb weights in each hand
1 minute between rounds of:
10 squats
10 push-ups
10 sit-ups
Total time: 36 minutes

3 Rounds for time:
10 jumping pull-ups
10 95# should presses
10 130# push-downs
Total time: 5:23

12/4/10 WOD

7 Rounds for Time

Each round consists of six-1 minute segments:
2.5 mph @ 10.0 incline
3.0 mph @ 8.0 incline
3.5 mph @ 6.0 incline
4.0 mph @ 4.0 incline
4.5 mph @ 3.0 incline
5.0 mph @ 1.5 incline

2.89 miles in 46:17 including cool down

12/3/10 WOD

3 Rounds for Time

Each round consists of:
Walk or run 400 meters (I was at 4.0 mph @ 6.0 incline on the treadmill.)
20 push ups
20 abmat sit ups
20 squats
20 lunges-alternate legs
20 bent rows with 60 lbs
20 shoulder presses with 60 lbs
20 - 20" step ups, alternate each leg 10 times
200 single under jump ropes
20 good mornings
Total time: 34:59

Cool down: 1.25 mile walk

12/1/10 WOD

Light day, wasn't feeling too well.

200 sit ups
Straight legged with hands touching the ground above the head to start and touch toes to finish each repetition.
Total time: 10:28