8 rounds of:
10 air squats
superman (10 second hold)
5 pull ups or 10 inverted rows or jumping pull ups]
superman (10 second hold)
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WORKING TOWARDS WELLNESS The mission of the Village of Westmont Wellness Program is to educate, support, and empower staff and their families, to improve and maintain their overall health and well-being through healthy lifestyle choices and to create a culture of health and wellness for all employees of the Village of Westmont and their families.
FIAT SWAT
Training with the best of friends! Thanks for the encouragement!
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- Dietary Suggestions (5)
- Goals (1)
- Good Health Hints (26)
- Motivational Quotes (7)
- No weight work outs (105)
- PWO#1 (26)
- PWO#2 (36)
- The Hard Routine (7)
- videos (2)
- WOD (80)
- WOD 20 (1)
Frequently used terminology:
WOD- Workout of the Day
AFAP- As fast as possible
AFAP- As fast as possible
AMRAP - As many repetitions as possible
Need to add Analytic gadget application-
Need to add Analytic gadget application-
Exercises
- Air Squats
- back extension
- Backwards Lunge
- Ball Slams
- Bear Complex
- Bicycles
- Bird dogs
- Box Jumps
- Burpee
- Deadlifts
- Deadlifts with dumbells
- dive bomb pushups
- double unders
- Handstand pushups
- Hang clean
- Hang Clean/Push Press/ Front Squat
- inverted rows
- jackknive (ABS advanced)
- jackknives (ABS)
- Jumping Pullup
- KB Clean
- KB Clean and Press
- KB figure 8
- KB front squat
- KB snatch
- KB sumo dead lift high pull
- KB Swing
- knees to elbows
- leg raises
- lunge
- Mountain Climbers
- pistol squat
- Plank
- Push press/shoulder press/push jerk
- PW#1
- Rows one arm with KB
- Spiderman pushups
- Squat thrust
- sumo deadlift high pull
- superman
- thrusters / pull ups
- Turkish Get-ups
- walkout squat pushup
- Wall push-ups
- Wallballs
Links
Blog Archive
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2009
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November
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- New Goals!
- PWO Day 25
- PWO Day 24
- PWO Day 23
- PWO Day 22
- PWO Day 21
- PWO Day 20
- PWO1-Day 19
- PWO1-Day 18
- PWO1-Day 17
- PWO1-Day 16
- PWO1-Day 15
- PWO1-Day 14
- PWO1-Day 13
- WOD
- PWO1-Day 12
- PWO1-Day 11
- PWO1-Day 10
- Fiber
- The Perfect Squat
- PWO1-Day 9
- PWO1-Day 8
- PWO1-Day 7
- WOD
- WOD
- PWO1-Day 6
- What Foods Should I Avoid?
- What should I eat?
- PWO1-Day 5
- PWO1-Day 4
- PWO1-Day 3
- PWO1-Day 2
- PWO1-Day 1
- Prison Workout "PWO#1"
- Healthy Focus WOD 11/02/2009
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November
(35)
8:29
ReplyDeleteTried to beat 8 but didn't make it.
11/09; did 9 sets ooops; 8:13 and finished with the bar and some #65 TGU's.
ReplyDeleteIll come back later for todays PWO.