1/6/10 WOD

40 minute powerwalk - 2.25 miles

WOD
5 rounds for time
35 reps of Thrusters w/40# (full squat into an overhead press)
15 Pull ups
No rest between exercises or rounds
Total time: 15:07

1/5/10 WOD

Warm Up:
30 minute bike 10.87 miles

WOD
5 Rounds for time:
Run .25 miles
25 Abmat sit ups-unanchored
25 Hip extensions
Total time: 20:37

Cash Out:
3X17
Rear lateral raises
Pull downs
Seated Rows

1/4/10 WOD

Home WOD, "Barbara" light, modified.

5 rounds
10 50# kb swings w/dumbbell
20 push ups
30 abmat sit ups
40 squats
3 min single under jump ropes between sets, no rest between exercises.

Rd 1: 3:30 then 420 single unders in 3:30
Rd 2: 3:30 then 420 single unders in 3:31
(very surprised how close rds 1 and 2 were)
Rd 3: 3:26 then 375 su jump ropes in 2:53
Rd 4: 3:58 then 375 su jump ropes in 3:09
Rd 5: 3:44
Total WOD time 18:08
Total jump rope time: 13:03
Total time: 31:11

1/1/10 WOD

20 minute cardio

Angie (75 reps each exercise)
Pull Ups
Sit Ups
Push Ups
Squats
Total time: 14:04

12/31/09 WOD

WOD
Shoulder Press
1-10-1-20-1-30
185-135-185-105-185-75
All sets unbroken except for 30 w/75#, 24-6

Front Squat
1-10-1-20-1-30
185-135-185-105-205-75
All sets unbroken

30 minutes cardio