WOD Friday 11/4/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   Tabata Intervals of:
     Overhead Alternating Lunges (45#/ 25#)
     Ball Slams (30#/ 20#)
     Sit-ups
     Squats


* A Tabata interval is 20 seconds of work, 10 seconds of rest.
* For this workout you will do 8 rounds of each exercise before alternating to the next, therefore you should be spending 4 minutes at each exercise
* There is a 1 minute break in between exercises
* Your score is the lowest rep round for each exercise



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WOD Monday 10/17/11

Strength:
   
   Shoulder Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3
   Push Jerk: 1-1-1-1-1


Conditioning:

   2 rds:
     30 ball slams (30# for men/ 20# for women)
     25 burpee pull ups
     20 Push ups


Abs: 100 situps


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