WOD

5 Rounds
---------------------------

200 meter sprint - 1

KB Swing - 10

Band Pushup - 10

---------------------------

Krista - 14.12

Berek - 13:52

Then

Single Arm DB Press - 3 x 5

Overhead Ball Situps - 3 x 8

WOD

5 Rounds
--------------------------

Side Raise - 8

Push up - 10

Hammer Swing - 16 (total)

--------------------------

Krista - 10.00

Berek - 10.00

WOD

3.44 mile run

Krista -  32.28

Berek - 32.18

WOD

4 Rounds
--------------------------

800 meter sprint

--------------------------

Then

Pushup - 10 x 5

WOD

4 Rounds
--------------------------------

Lunge - 12 (total)

Jump Rope - 70

DB Curl - 12 (total)

Pullup - 10

-------------------------------

Krista - 16.00

Berek - 16.12

Then

T-Shuttle - 5

GHD - 3 x 10

WOD

1 Round
-------------------------

Burpee - 20

1.33 mile run - 1


Left / Right Hammer Swings - 30

-------------------------

Krista - 11.59 Run / 16.32 Total

Berek - 10.48 Run / 15.05 Total

WOD

5 Rounds
-------------------------

DB Snatch (left) - 4

DB Snatch (right) - 4

Jump Rope - 40 seconds

-------------------------

Krista - 8.24

Berek - 8.24


Then


DB Squats - 3 x 5

Abs

WOD

4 Rounds
------------------------

200 meter sprint - 1

Front Squat - 8

Side Raise - 8

------------------------

Krista - 10.50

Berek - 10.35

Then

DB Bench Press x 3

Cross Punch Situp (10 each side) x 3

WOD

4 Rounds
----------------------

KB Row - 10

Jumping Squat - 10

DB Curl - 14

Chin up - 10

----------------------

WOD

Berek - Run 2.87 miles in 27:53
Krista - Run 2.81 miles in 28:11

WOD

5 Rounds
---------------------

DB Deadlift - 5

Dips - 10

Incline DB Press - 5

Jump Rope - 50

---------------------

Krista - 14.27

Berek - 14.57

WOD

1.35 miles

Then

3 Rounds
---------------------

Upright Row (band, wide grip) - 12

Jump Rope - 70

Pushup - 10

---------------------

Krista - 11.32; 4.30

Berek - 10:50; 3.57


---------------------

WOD

AMRAP* in 10 minutes
-------------------------------------

Step up - 12

DB Curl - 14

Diamond Pushup - 10

-------------------------------------

Krista - 4.66 rounds

Berek - 4.66 rounds

* - AMRAP - as many rounds as possible

WOD: Run - 2011.08.10

20 - 20 meter sprints

11.50

Hand stand push-ups

WOD

4 Rounds
---------------------------

Single DB Curl Right - 6

Single DB Curl Left - 6

Alter Superman - 12

Air Squats - 20

---------------------------

Krista - 8.35

Berek - 8.50

WOD

10 Rounds
----------------------------------

10 Pushups every minute

----------------------------------

WOD

Running Man - 1.66 miles

then

3 Rounds
----------------------------

Shoulder Press - 5

Dips - 12

Straight Leg Dead Lift - 6

----------------------------

Krista - 15.15 then 9.30

Berek - 15.15 then 9.30

WOD

4 Rounds
--------------------------

Bent-over Row - 5

Jump Rope - 70

Lunge with Twist - 8

Chinup - 10

--------------------------

Krista - 14.05

Berek - 14.17

WOD

4 Rounds
-----------------------

Scissor Lunge - 14

DB Curl - 10

Box Jump - 10

Pushup - 10

-----------------------
Krista - 12.16

Berek - 12.16

WOD

4 Rounds
--------------------------

Decline DB Press - 8

Jump Rope - 50 + 1

Standing Arnold's - 8

Kettlebell Swings - 10

--------------------------