Thursday 07-30-09

META:

KRAV MAGA FIGHT CLASS

Wedseday 07-29-09 WOD

Krav Maga Advanced Class

Tuesday 07-28-09 WOD

20 Box Jumps
Lunge down the mats
20 Push ups
25 Double Unders (75 singles)
Lunge up the mats
20 Sit ups

5 Rounds For Time:

Push Jerk:
3- 3- 3- 3- 3

Monday 07-27-09 WOD

Back Squat

3- 3- 3- 3- 3

Load: 305lbs


15 Thrusters w/ Plate 45/25
Broad Jump Burpees from rice paddy squat position down mats
15 Dyanamx Ball Twist
Broad Jump Burpees from rice paddy squat position up mats
4 Rounds

Time: 13:38

Monday 07-17-09 WOD

5K Run

Friday 07-17-09 WOD

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

Tuesday 07-14-09 WOD

Warm Up:

15 Air Squats
15 Knee to Elbows
400m Run

7 x 16 Kettle Bell Swings (53lbs)+8 Push ups

400 M Run

500m Row
10 Burpees

Monday 07-13-09 WOD

For Time:

30 Reps 95lbs Thruster
40 Reps Chest to Bar Pull ups
40 Reps 10lbs Wall Ball
30 Reps Burpees

Monday 07-06-09 WOD

Snatch 3-2-1-1

3 rounds for three minutes of as many cleans as possible.

Three minutes rest between rounds.

Thursday 07-02-09 WOD

Deadlift 75%
4-4-4-4-4

5-10 Min METCON

21-15-9
24" box jump
1.5pood kb swing
SDHP - 95#

Krav Class-Fight Class

Wedseday 07-01-09 WOD

Clean and Jerk Test for 1 RM Max
3-3-1-1-1

Krav Advanced Class

Tuesday 07-30-09 WOD

REST DAY