Month: November 2012

WOD #112

WOD: Swings and rows

20 KB swings/ 20 #

20 Tbar swings/ 27#

30 KB swings/ 35#

5 one-arm 35# KB swings

5 one arm 35# KB bent over rows

5 one arm 35# KB bent over rows

 

 

WOD #111

WOD: Body weight exercises

30- Body weight rows on hi bar

5 rounds of 20 seconds -Bottom position pull up holds

30 -push ups on bed post about waist high

15 -push ups on mattress edge

10 –one leg quarter squats

5 -single leg sword slices