WOD: Thursday - 040308

Stairs, Hills, & 3 Minute Drills

1. Stairs (various)
2. 3 min. bodyweight/ab drills (various incl: burpees, spiderman push ups, knee ins..)
3. Hill Sprints (various 7 also uphill bear crawl push ups)
4. 3 min. plank

90 sec. rest between each set of exercises.

WOD: Wednesday 040208

"Kettlebells For Strength"

Perform ea. exercise for 1 minute, with 1 minute rest between ea.

1. Kettlebell Sumo Squat
2. KB 1 arm swing (left0
3. KB 1 arm swing (right)
4. Elevated KB Push Up
5. KB 1 arm deadlift (left)
6. KB 1 arm deadlift (right)
7. KB Squat w/ high pull
8. KB OH Walk (change hands when changing directions)
9. KB Horse stance
10. KB Russian Twists

"The King Of Pain" Returns

WOD: Tuesday - 040108

Round 1

1. Thrusters x 50
2. Mt. Climbers x 40/side
3. Narrow Prison Push Ups x 30
4. Burpees w/ jump x 20
5. Knee 2 elbow plank x 10/side

Round 2

Split class into 2 groups and partner up. While group 1 performs 1 minute of 25 yard suicides, group 2 performs exercise 1 listed above. Once the minute is complete, partners switch out, and group 2 performs 1 minute of 25 yards suicides, while group 1 performs exercise 1 listed above.

Rest 90 seconds, and repeat the sequence for all of the exercises listed above.