FitZone
2010-07-30T06:32:30Z
Lori Palmer
Copyright 2010, Lori Palmer
SPHPBLOG
WOD
<p style="text-align: center;"><strong><span style="font-size: small; color: #ffcc00;">In 10 minutes<br />Climb your ladder starting with<br />1 Thruster 95/65#<br />1 Pull-Up<br />Rest 2 Minutes then…<br />For Time:<br />Starting with last completed round descend ladder with<br />Squat Cleans 95/65#<br />Burpees</span></strong></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100729-060629
2010-07-29T00:00:00Z
2010-07-29T00:00:00Z
WOD
<p>Front Squat 12</p>
<p>Step-up w/ DB 15/15</p>
<p>Jump Squats 30</p>
<p>400M Run</p>
<p>AB Selection</p>
<p>Sumo Squat n Lift 12/12</p>
<p>Abduction/Adduction Leg Lift (30sec each)</p>
<p>Fire Hydrant 25/25</p>
<p>Ball Pulls 20</p>
<p>Hip Thrust (bridge) 30</p>
<p><strong>ABWERKZ 60</strong></p>
<p><strong><span style="font-size: medium;">GOLD 3+ rounds</span></strong></p>
<p><strong><span style="font-size: medium;">SILVER 2 rounds</span></strong></p>
<p><strong><span style="font-size: medium;">BRONZE 1 rounds</span></strong></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100728-062417
2010-07-28T00:00:00Z
2010-07-28T00:00:00Z
WOD
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;"><br />Round 1 Double Unders<br />Round 2 Box Jumps<br />Round 3 Double Unders<br />Round 4 Box Jumps<br />Round 5 Double Unders</span></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100727-055105
2010-07-27T00:00:00Z
2010-07-27T00:00:00Z
WOD
<p>30 Sumo deadlifts</p>
<p>Bicycles 45/secs</p>
<p>15 dual ring pulls</p>
<p>400m run</p>
<p>25 Jumping pull ups (reverse grip)</p>
<p> </p>
<p>Part 2 (2 rounds)</p>
<p>40 Air squats</p>
<p>20 Med ball cleans</p>
<p>15 dumbbell thrusters 15/25lbs</p>
<p> </p>
<p>Abwerkz 80</p>
<p> </p>
<p> </p>
<p> </p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100726-040552
2010-07-26T00:00:00Z
2010-07-26T00:00:00Z
WOD
<p style="text-align: center;"> </p>
<p><strong></strong></p>
<p><strong><br /></strong></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100724-084916
2010-07-24T00:00:00Z
2010-07-24T00:00:00Z
WOD
<p>Bent Over Row 15</p>
<p>Lat Pulldown (Rubber Bands) 12</p>
<p>One Arm Row 15/15</p>
<p>Suicide Shuffle *Distance*</p>
<p>Reverse Hypers 12</p>
<p><span style="text-decoration: underline;"><strong>3rds</strong></span></p>
<p>Rope Descend/Ascend 5Trips</p>
<p>Dbl Hammer Curl 20</p>
<p>Row/Curl Combo 350M</p>
<p>Wall Ball Toss 10/10</p>
<p>Jump Pull-ups 45sec</p>
<p>*Listen for the AB Command</p>
<p>ABWERKZ 40</p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100723-062948
2010-07-23T00:00:00Z
2010-07-23T00:00:00Z
WOD
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">5-5-3-2-1</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">25 – 20 – 15 – 10 – 5 rep rounds for time of:<br />Sit Ups</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">PushUps</span></span></p>
<p style="text-align: center;"><span><span style="color: #ffcc00; background-color: #000000;">High Pulls 95/65</span></span></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100722-060931
2010-07-22T00:00:00Z
2010-07-22T00:00:00Z
WOD
<p>A "<span style="font-size: small; font-family: arial black,avant garde;">FULL BODY</span>" FATIGUE or</p>
<p>A LOAD OF "<span style="font-size: small; font-family: arial black,avant garde;">LEG</span>" EXERCISE.... AMRAP for 40 MINUTES!!!!</p>
<p>GOOD LUCK.</p>
<p><strong>ABWERKZ 60</strong></p>
<p> </p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100721-065815
2010-07-21T00:00:00Z
2010-07-21T00:00:00Z
WOD
<p><strong><span style="font-size: medium; color: #ffcc00;">
<p style="text-align: center;"><br />50 Burpees</p>
<strong><font style="font-size: medium;" size="4" color="#ffcc00">
<p style="text-align: center;"><br />30 Hang Squat Cleans 95/65#</p>
</font></strong></span>
<p style="text-align: center;"> </p>
</strong></p>
<p style="text-align: center;"> </p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100720-060412
2010-07-20T00:00:00Z
2010-07-20T00:00:00Z
WOD
<p>Close Grip Incline Bench 12</p>
<p>Staggered Pushups 6/6</p>
<p>Ring Press & Tricep Ext 10</p>
<p>Vertical Crunches w/ Med Ball 30 reps</p>
<p>40 Dbl/Unders or 200M run</p>
<p><strong><span style="text-decoration: underline;">2rds</span></strong></p>
<p>Spiderman Crawl *Distance</p>
<p>Push Press 12</p>
<p>Plank N' Reach 15/15</p>
<p>Dying Cockroach 30 reps</p>
<p>Mt Climbers (45sec) or KB Jacks 30</p>
<p><strong>ABWERKZ 80</strong></p>]]>
http://www.fitzoneatl.com/index.php?entry=entry100719-055401
2010-07-19T00:00:00Z
2010-07-19T00:00:00Z