WOD 1
Row 250 meter
12 rounds for time
(For the row I rigged a way for both feet to be level by placing a block under my good foot)
WOD 2
1 leg dead lift
5x5
weighted pull ups
3x10
back extensions
3x10
WOD 3
5 ring rows
7 dumbell press
9 toes to bar (core)
WOD 4
Worked on exercises that are the weakest
1 min. 2x's each exercise
WOD 5
Yoga, did poses I was able to without causing pain to foot
WOD 6
20 Overhead squats
10 clapping push ups
10 power cleans (bar only)
5 pull ups
*This was a very bad idea. Though I was only using a 45 pound bar, the cleans really aggravated my foot.
WOD 7 (foot is really killing me today)
5 pull-ups
10 push-ups
30 second static squat against a wall
10 rounds
WOD 8 (this workout made me super sore in a good way)
2 minutes 1 leg row
10 straight leg dead lift
10 dips
10 hollow rock holds
WOD 9
Static holds for the following exercises:
20 second ring dip (holding in the middle)
30 second wall squat
20 second pull up hold in the middle
20 second L hold on parallets
WOD 10
15 good leg step ups on bench
15 push-ups on prallets
15 glute-ham sit ups
15 back extensions
6 pull-ups
How many rounds in 10 minutes?
Thanksgiving WOD
15 12 9
burpees
front squat
deadlifts
kb swings
100 yrd farmers carry
1-10-2012
4 rounds for time
10 deadlifts
15 pushups
10 thrusters
15 toe to bar
Run an X
1-12-2012
15 swings
X run
30 situps
(7 rounds)
1-16-2012
(6 x's)
15 dead lifts
15 thrusters
15 overheads
15 back squats
Box Run
1-17-2012
21 15 9
KB
Pushups
Situps
Overhead walk between rounds
1-19-2012
6 x's
15 dead lifts
15 thrusters
15 overheads
15 back squats
Box Run
1-23-2012
10 push press
20 push ups
30 OH walking lunges (with weight)
40 sit ups
1-24-2012
Tabata Leg blast
Star Jumps
Air squats
Jump squats
Squat with leg kick to side
Reverse lunge
Do each exercise 8 sets of tabata- 1 minute rest between each
