6-30-08 WOD

“Michael”

3rds
800m
50 GHD Sit-Ups
50 Back Extensions

Lose 50lbs and get a free t-shirt….

…and probably some smaller pants. Great job Jon! Keep up the hardwork. You’re almost there!

Is this functional fitness?

Post your comments. K-Ped has one on order.

6-27-08 WOD

“Team Challenge”

Teams of two.
5 Minutes Per Station – Only 1 partner can work at once

Rowing (cals)
Abmat Sit-Ups
Wall Ball
MB Throws
Push-Ups
400m (Both run and average the times)

6-26-08 WOD

50-30-10

Box Jumps
Double Unders
Sit Ups
Med Ball Cleans
KB Swings
Knees to Elbows

6-25-08 WOD

400m
21 Dumbbell Thrusters
21 Pull-Ups
400m
15 Dumbbell Thrusters
15 Pull-Ups
400m
9 Dumbbell Thrusters
9 Pull-Ups

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

6-24-08 WOD

1,000M Row
50 KB Clean and Press
30 Pull-Ups

6-23-08 WOD

5rds

10 Bodyweight Deadlifts
10 Pull-Ups
10 Ring Rows

6-20-08 WOD

“Team Challenge”

3rds
400m
Overhead Squat 40x
Pull-Ups 50x
Box Jumps 60X
Double-Unders 70x

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