Tuesday 2/28/2012

Transformation Tour – Day 30

Skill: Kipping/Butterfly Pull-ups/Muscle-ups

WOD: “Helen” – 3 Rounds for time:

400m run
21x KBS (m:55#/f:35#)
12 Pull-ups

Friday – Filthy Fifty 2/24/2012

Transformation Tour – Day 26

WOD: “Filthy 50″ for time:

50 Box jump (m:24″/f:20″)
50 Jumping pull-ups
50 Kettlebell swings (m:35#/f:25#)
50 Steps of Walking Lunges
50 Knees to elbows
50 Push press (m:45#/f:35#)
50 Back extensions
50 Wall ball shots (m:20#@10’/f:15#@8′)
50 Burpees
50 Double unders

Wednesday 2/22/2012

Transformation Tour – Day 24

Strength: Strength Program Week 4

and after another 3 months… she’s back!!!

WOD: Fran

3 rounds for time (21 – 15 – 9x)

Thrusters (m:95#/f:65#)
Pull-ups

Compare to 11/30/2011

Tuesday 2/21/2012

Transformation Tour – Day 23

Skill: Practice weakness

WOD: 100 Burpees for time

While doing the Burpees, 10 double-unders must be done at the top of every minute until all 100 burpees are complete.

 

Monday 2/20/2012

Transformation Tour – Day 22

Happy Birthday Tina, Kristina & Edison

Skill: Clean Skillwork

Birthday WOD: 3 rounds for time

16x Hang Power Clean (Rd1), Hang Clean (Rd2), Clean (Rd3) – m:115#/f:75#
17x Floor wipers
18x Squat jumps
400m run