Saturday 2/18/2012

Transformation Tour – Day 20

Partner WOD

Each team must accumulate the below elements for time:

200 Double-unders
150 Sit-ups
100 Squats
75 Push-ups
50 Burpees

While partner one accumulates reps, the other runs 200m. Partner swaps after every 200m run. This continues until all reps are completed.

Saturday 2/11/2012

Transformation Tour – Day 13

Partner WOD: 1 Round for time

One of the teammates does movement while the other recovers.

400m run (must run together)
20 Burpees
30 Box Jumps (24″/20″)
40 KBS (55#/35#)
50 Wall Balls (20#/15#)
200 Double-unders
50 Wall Balls (20#/15#)
40 KBS (55#/35#)
30 Box Jumps (24″/20″)
20 Burpees
400m run (must finish run together)

Friday 2/10/2012

Transformation Tour – Day 12

Skill: Kipping/butterfly pull-ups or Muscle-ups.

WOD: 2012 OC Throwdown Masters WOD 4

4 rounds for time (10 min cap)

5x HSPU
10x OHS (m:95#/f:65#)
15x Pull-ups

Wednesday 2/8/2012

Transformation Tour – Day 10

Strength: Week 2 Strength Program

Rain is gone… forecast shows a sunny 75 degrees for Wednesday!

WOD: 5k run for time (compare to 11/26/11 and/or 8/13/11)