11/25/2010 WOD It's.... Helen...

THURSDAY 101125

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


a couple of video's from recent group classes:

Athletes:

SMW: RX 10min
SR:8:24 sub- jump rope for run,20 lb Kettlebell,jumping pullups,
SLW: 12:16, jumping pullups, 25lb Kettlebell

11/18/2010 11/19/2010 wod - your gonna love those burpees!

Warm up: squat, jump rope, pass through 3 sets at 20 or run 400 meters 3 sets

skill: cleans

WOD:

5 rounds for time
pull ups  - assisted with band (6), burpees (9),cleans (3)

stretch
3 sets of (20) sit ups
cool down




Athletes:

SK
SMR
Rimma
SLW
SH
SW
Lisa
Chris M
Ann
Robert
Steph