JournalArchive for the ‘W.O.D’ Category
“SUPERMAN”
February 21st, 2012 | Author: MJ
50 JUMP ROPES
200M RUN
MAX ROUNDS IN 20 MINUTES
*HAPPY BIRTHDAY ELLIOT!
*REMINDER! BUY YOUR RAFFLE TICKET FOR A CHANCE TO WIN A FREE MONTH! DRAWING WILL BE HELD FEBRUARY 29TH.
*ALL SPORTS FEST PEOPLE SHOULD HAVE A COPY OF THE TRAINING SCHEDULE… PRINT ONE OUT FROM UNDER THE “UPCOMING EVENTS” TAB! 
“PRESIDENT’S DAY”
February 20th, 2012 | Author: MJ
5 OVERHEAD SQUATS (95/75#)
10 BOX JUMPS (4)
10 AIR SQUATS
10 MANMAKERS (20/10#)
10 ABS- KNEES TO ELBOWS
4 ROUNDS FOR TIME
*THIS SAT. 9AM: INSTRUCTION ON OVERHEAD SQUATS 
“TENACIOUS”
February 18th, 2012 | Author: MJ
WITH A PARTNER:
5 MINUTES AT EACH STATION FOR TOTAL MAX REPS. ONE PARTNER EXECUTES THE HOLDS WHILE THE OTHER DOES THE EXERCISE. ALTERNATE WHENEVER YOU NEED TO.
HANDSTAND HOLD / WALL BALLS
SQUAT HOLD / TUCK JUMPS
KB HOLD / MULE KICKS
PLANK HOLD / BURPEES