WOD KB

Get as much work done in 20 minutes.

10 Turkish get up
25 Russian Swings
9 turkish
30 swings
8 turkish
35 swings
7 turkish
40 swings
6 turkish
45 swings
5 Turkish get up
50 Russian Swings

WOD

Warm-up


scorpion
spiderman walk
push-up
squat


WOD


AMRAP in 15 MIN

5  Ring dips
5  Pullups
10 Kettle Bell Swings
10 Air Squats

What does this mean to YOU!!!

William Ernest Henley. 1849–1903




                Invictus



OUT of the night that covers me,

Black as the Pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.



In the fell clutch of circumstance
I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.



Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds, and shall find, me unafraid.



It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate:

I am the captain of my soul.

RACE FOR THE CURE

It was brought up about doing another event together and I think that is a great idea and no other event is as important than the Race for the Cure.  Those women that have survived such a devastating event in there life deserves my time.  Plus it's to save the boobies.  Sorry I had to go there.  I would like all to participate whether it is to run or walk.  This will give all the opportunity to test themselves and who would want to quit at that event.  Not me and I don't think anyone else would either.  Give me some feedback on Wed workout and we will discuss the event and the work up to it.  I will post a like on the left side under the links if you want to get registered.  Let's help save the boobies.

There will be no workout today.  We have a swim meet in Westfield.

Wed will be next scheduled day.  If you are needing to feed the urge here's what to do

Stretch

Three rounds  of 35 each.

push-up
sit-up
lunges
squat

WOD

25 pull-ups

50 deadlift

50 Push-ups

50 KTE

50 KB Swings

50 Squats

25 pull-ups

 2 rounds:  50 x 4-count flutter kicks, 50 leg-levers, 50 situps  

Stretch & Hydrate. 

Tabata

Row
Rest 1 minute
 Squat
Rest 1 minute
 Pull-up
Rest 1 minute
 Push-up
Rest 1 minute
 Sit-up
Rest 1 minute
KB swings


The interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

WOD

Warm-up
Kb swings
sit-up
squat




50 Wall ball shots
25  Pull-ups
25  Squats
40  Wall ball shots
20  Push-ups
20  Lunges
30  Wall ball shots
15  Pull-ups
15  Squats
20  Wall ball shots
10  Push-ups
10  Lunges

WOD

We will be working out tonight.  Both groups will be going @ 5:30-5:45.

Hope to see ya there

WOD

Beginner's

Kettlebell circuit


Orig

room circuit x 3

Check this out!! DO YOU HAVE IT?????

http://vimeo.com/4302436

WOD

Optional  Cardio @ Kotewee @ 5:15

WOD

Warm-up

Kettlebell circuit

Ab circuit

WOD

"Filthy Fifty"