RJPTC WOD 10-30-09

OLYMPIC

RJPTC WOD 10-29-09

ENDURANCE
Max Rounds in 20 Min of:
5x Pull-Ups
10@ Lunges
15x Push-Ups
20x Scissors
25x Cone Hops

6am
Gabe

RJPTC WOD 10-27-09

SPRINT See 11-04-08
For Time:
100 Wall Ball Shots
500 Jump Ropes
100 V-Ups

6am
Jenn
Gabe

RJPTC WOD 10-26-09

STRENGTH

RJPTC WOD 10-25-09

OLYMPIC

"Fight Gone Bad"
3 Rounds, 1:00@, R.I. 1', of:
Wall Ball (M20lb/W16lb)
Sumo Deadlift High Pull (M65lb/55lb)
Box Jump (20")
Push Press (M65lb/55lb)
Rower (cal)

4pm
Gerald
Jenn

RJPTC WOD 10-23-09

ENDURANCE

RJPTC WOD 10-22-09

SPRINT

RJPTC WOD 10-20-09

STRENGTH

3 x 8@ 1-Arm DB Thrusters
3 x 5@ DB Unilateral Clean
3 x 8@ Opposite Unilateral Deadlift
3 x 5@ Turkish Get-Up
3 x 10 Medicine Ball Crunch

6am
Jenn
Gabe

RJPTC WOD 10-19-09

No Group Workout

RJPTC WOD 10-18-09

ENDURANCE
6 Rounds for Time:
15x Squats
10x Push-Ups
10x Reverse Crunches
10x Pull-Ups
10x Dumbbell Deadlifts

4pm
Jenn

RJPTC WOD 10-16-09

SPRINT

RJPTC WOD 10-15-09

STRENGTH

RJPTC WOD 10-13-09

OLYMPIC
4 Rounds for Time:
25x Squats
10x Hindu Push-Ups
20x DB Bent-Over Rows
100x Jump Ropes

6am
Gabe
Kelly

RJPTC WOD 10-12-09

No Group Workout

RJPTC WOD 10-11-09

SPRINT
3 Rounds for Time:
20x BW Squats
20x Push-Ups
20@ Scissors
20x Ring Rows

4pm
Gerald
Jenn

RJPTC WOD 10-09-09

STRENGTH

"Leg Day"
DB Squats
8x - 8x - 8x - 8x
DB Deadlift
8x - 8x - 8x - 8x
DB Lunges with Toe Raise
8@ - 8@ - 8@ - 8@

6am
Kelly
Laura

RJPTC WOD 10-08-09

OLYMPIC
4 Rounds for Time:
25x DB Squats
15x Push-Ups
10@ Lunges
15@ Scissors

6am
Kelly

RJPTC WOD 10-06-09

Endurance
Max Rounds in 20 Min of:
10x Kettle Bell Swings
10x Thrusters
10x Box Jumps
10x Reverse Crunches

6am
Gabe
Jenn

RJPTC WOD 10-05-09

No Group Workout

RJPTC WOD 10-04-09

Strength

Overhead Dumbbell Squat
8 - 8 - 8 - 8 - 8
Unilateral Ball Press
8@ - 8@ - 8@ - 8@ - 8@
Inverted Ring Crunch and Hold
5 - 5 - 5 - 5 - 5

4pm
Jenn
Kelly

RJPTC WOD 10-02-09

Olympic
"Rowing Helen"
3 Rounds for Time:
500m Row
21 Kettlebell Swings
12 Pull-Ups

6am
Gabe