RJPTC WOD 01-31-10

Olympic
4 Rounds for Time:
20x DB Squats
20x Push-Ups
10@ DB Lunges
20x Sit-Ups

4pm
Jenn

RJPTC WOD 01-29-10

Strength

RJPTC WOD 01-28-10

Endurance
Max Rounds in 20 Minutes:
20x Squats
10x Push-Ups
5x Ring Rows

6am
Kelly

RJPTC WOD 01-26-10

Sprint See 09/18/09
3 Pyramids for Time:
5@ Split Lunges
10x Push-Ups
15@ Scissors
20x Squats
15@ Scissors
10x Push-Ups
5x Jump Squats

6am
Gabe
Kelly

RJPTC WOD 01-25-10

Olympic

RJPTC WOD 01-24-10

Strength

RJPTC WOD 01-24-10

Endurance See 08/06/09
3 Rounds for Time:
21x Reverse Crunch
21x KBS
21x Push-Ups
21x Ring Rows
21x Box Jumps
21x Back Hyperextensions
21x Lunges

9am
Jenn

RJPTC WOD 01-23-10

Sprint
"Rowing Helen"
3 Rounds for Time:
500m Row
21x KBS
12x Pull-Ups

8am
Laura

RJPTC WOD 01-19-10

Olympic

RJPTC WOD 01-18-10

Strength

RJPTC WOD 01-17-10

Endurance

RJPTC WOD 01-15-10

Sprint
"Fran:"
For Time, 21x - 15x - 9x each of
Thrusters
Pull-Ups

Sit-Up Set:
10 Sit-Ups the 1st minute
11 Sit-Ups the 2nd minute
12 Sit-Ups the 3rd minute
13 Sit-Ups the 4th minute
Continue as long as possible...

6am
Kelly
Jenn

RJPTC WOD 01-14-10

Olympic

RJPTC WOD 01-12-10

Strength
OH Squat
12x - 12x - 12x - 12x
DB Ball Press
12x - 12x - 12x - 12x
Turkish Get-Ups
5@ - 5@ - 5@ - 5@
DB Deadlift
12x - 12x - 12x - 12x

6am
Jenn

RJPTC WOD 01-11-10

Endurance

RJPTC WOD 01-10-10

Sprint

RJPTC WOD 01-08-10

Olympic

7 Rounds for Time:
10x Burpies
10x Knees-to-Elbows
5@ Lunges

6am
Kelly

RJPTC WOD 01-07-10

Strength

One-Leg Squats
3@ - 3@ - 3@ - 3@
Rope Climbs
2x - 2x - 2x - 2x
Ring Tuck and Extends
10x - 10x - 10x - 10x

6am
Gabe

RJPTC WOD 01-05-10

Endurance See 02-10-09
3 Rounds for Time:
50x KBS
30x Hip-Snaps
25x Push-Ups
15x Hang Cleans

6am
Gabe
Jenn

RJPTC WOD 01-03-10

Olympic
4 Rounds for Time:
400m Run
10x V-Ups
20x Thrusters
10x Reverse Crunches

4pm
Kelly
Jenn