11/11/10

As many rounds as possible of

20 second sprint
12 GHD situps
4 Handstand Pushups

11/10/10 - WOD

Rest Day

11/9/10 - WOD

2 a day

5

sets of 2 min run at 10mph and 3 incline
alternate between 8 pullups and 8 dips
6 pistons (single leg squats) right
6 pistons left

4 sets for time
10 yard shuttles
25 double unders
10 ring pushups

11/7/10 - WOD

8 sets:

35 lb. dumbbell thrusters 10 reps
7 pull ups
10 hands release pushups


AND Then

2 miles in 12 minutes

11/6/10 - WOD

5.5 mile run

5 sets of 10 pushups, 10 situps as fast as you can
- release hands from floor on pushups

RUFIO RUFIO RUUUUFFFIIIOOOOOOOOO

11/4/10 - WOD

4 rounds of:

2/3 mile
- 5 burpees
- 5 pullups
- 5 weighted OH squats
- 5 diamond pushups
- 3 Handstand Pushups

Getting close to Tough Mudder - injury probably set me back but I'm making it up now.

Work out. Sleep.

Rufio

11/3/10 - WOD

I've been MIA - working until 4 am on average for 2 weeks now... Makes it a little bit difficult to post (rest assured, I have still been working out; I would never let Scott outrun me in a race, even if we are on the same team).

Here it is:

2-4-6-8...-20 of
Double Unders
Right arm KB swing
Left arm KB swing
Both arms KB swing

Enjoy.