01 MAR 2012 - Tabata These - KBS, DU, Sledge, Row

WORK:

Rest Day

WOD:
Kettlebell Swings, 2 pood
Double Unders
Sledge Hammer Strikes
Rowing(Calories)

Tabata - complete 20 seconds ON, 10 seconds OFF for 8 sets of each exercise (total of 4 minutes for each exercise). There is no break between exercises. Post total reps for each exercise.

POST:
3 Rounds of:
Max Reps - Chin Up (Biceps)
Max Reps - Clapping Push-Ups
50' Bear Crawl

27 FEB 2012 - "Lagman", EMOM/PYR Wall Ball, Box Jumps, Kettlebell Swings

WORK:

5 x 3 Bench Press

WOD - "LAGMAN":
EMOM/PYR (Pick Your Reps)*  - 7 Minutes each exercise.
Wall Ball (20/12)
Box Jumps (24/20)
Kettlebell Swing (1.5p/1p)

*PYR - "Pick Your Reps" each round. It can be the same number or random each round. Attempt to complete that number of reps without rest or break in that round. Any round you complete the reps without break, that is your score for that round. If you have to take a break or rest, you receive no points for that round. REST the remainder of the minute.

Rest 1 minute between exercises.

Post your total SCORED reps for all three exercises as your final score.

POST:
MAX REPS:
Around the World (45/25) Right
Around the World (45/25) Left

3 Rounds, 7 Reps of:
Inverted Ring Rows
Clapping Push-Ups

Blood and Sand Circuit WOD

WORK: 50-60% 1RM Snatch work

WOD: "Blood and Sand" Circuit
3 Rounds For REPS of:

Goblet Squat
Row (Calories)
Single-Arm Kettlebell Swing
Clapping Push-Ups
Split Squat Jump
Man Makers (w/ Dumb Bells)
Lateral Lunges (Alternating, w/ Dumb Bells)
Ring Dips
Dumbbell Lunge & Rotation
Dumbbell Push-Press
Rest 2 Minutes

Perform each exercise for 60 seconds. Count the total reps per round. The round with the lowest number of reps is your score.


Man Makers -
http://youtu.be/gczI5sINn9U