Workout of the Day 07/29/08

Kettlebell Circuit
- Squat Clean x 5 each arm
- Push Press x 5 each arm
- Clean and Press x 5 each arm
- Reverse Lunge x 5 ea arm
one minute rest
5 rounds

3pt Kettlebell Chest Press - 3x8

Wall Ball x 12
Rack Walk - down and back twice
Pushups x 20
- 2 rounds

WOD 7/16/08

Dynamic Warm Up

Double Kettlebell Circuit x 3 @ 16kg
-Cleans x 5
-Rack Squats x 5
-Swings x 5
-Press x 5

Bench Press
-5 @ 12RM
-5 @ 8RM
-5 @ 10RM

-3 @ 5RM

-5 @ 8RM

-3 x 1 @ 2RM

-As many as possible @ 10RM

Double Kettlebell Push Press x 10

Tire Flip x 2 minutes

- 3 rounds -

WOD 7/9/08

1.
Deadlift x 10 @ 205#
Kettlebell Press x 10 @ 16kg
- 3 rounds -

2.
Push Ups x 20
Kettlebell Swings x 20 @ 20kg
- 3 rounds -

3.
Wall Ball x 10
Rack Walks - down and back twice
- 3 rounds -