Pages to visit

Archive WOD's

                      

325 W. Rutherford Blvd. Murfreesboro, TN. 37129 615-533-6074  615-202-7957

Workout Of the Day

Thursday  January 26, 2012

"Tabata What?"
20 secs. work, 10 secs. rest
8 rounds each exercise
Row, Sit-ups,
KB swings, Push-ups
Squats

Wednesday  January 25, 2012

Strength: Ring Dips
then
A.M.R.A.P. in 4 mins.
HSPU's
A.M.R.A.P. in 4 mins.
Front Squats (135/95)
A.M.R.A.P. in 2 mins.
Double-unders

Tuesday  January 24, 2012

800m Run, 21 Body weight DL's, 21 Burpee over bar
400m Run, 15 Body weight DL's, 15 Burpee over bar
200m Run, 9 Body weight DL's, 9 Burpee over bar

Monday  January 23, 2012

1 RM Hang Squat Clean
then
5 R.F.T.
12 Wall-ball
12 Toes 2 bar

Friday  January 20, 2012

1 mile run OR 1000m row for time
then
A.M.R.A.P. in 10 mins.
5 Burpee Box Jumps
10 Wall-ball

Thursday  January 19, 2012

3 R.F.T.
400m Run
15 Pull-ups
50 Squats
15 Pull-ups

Wednesday  January 18, 2012

3 Rounds, 1 min. each exercise
Row
Hip Extensions
KB Swings
Pull-ups
Sit-ups

Tuesday  January 17, 2012

Establish 1 RM Power Clean
then
4 R.F.T.
30 OH Lunges w/ Med. ball
20 Wall-ball
10 Med. ball Cleans

Monday  January 16, 2012

"Death By ???"
Choose from the following:
Thrusters (95/65)
Clean & Jerk (135/95)
Burpees
Pull-ups
1 Rep for every corresponding min.
until failure of the min.

Saturday  January 14, 2012

10 R.F.T.
15 Deadlifts
15 Push-ups
(135/95)

Friday  January 13, 2012

"Air Force WOD"
20 Thrusters
20 SDLHP's
20 Push Jerks
20 OH Squats
20 Front Squats
(95/65)
4 Burpees @ the top of each minutes

Thursday  January 12, 2012

"CINDY"  or  "MARY"

Wednesday  January 11, 2012

"KELLY"
5 R.F.T.
400m Run
30 Box Jumps
30 Wall-ball

Tuesday  January 10, 2012

Establish 1 RM OH Squat
then
21-15-9
KB Swings (70/53)
Burpees
Sit-ups

Monday  January 9, 2012

3 R.F.T.
800m Run with medicine ball
15 Pull-ups
12 Thrusters
(135/95)

Saturday  January 7, 2012

A.M.R.A.P. in 15 mins.
5 Deadlifts
10 Burpees
15 Sit-ups
200m Run
(225/155)

Friday  January 6, 2012

800m Run
20 Squat Cleans
20 Box Jumps
20 OH Weighted Lunges
20 Box Jumps
20 Squat Cleans
800m Run
(135/95)

Sparky Designs 2012